How can I get most out of my work out? Stay hydrated and fuel up! Water is most essential nutrient for life. More than half of the human
body is composed of water, and it is impossible to sustain life without
it. It regulates body temperature, lubricates joints and body tissues,
and transports nutrients and waste through the body. Adequate hydration
before, during, and after exercise is essential for optimal performance,
safety, and comfort.
Exercise can lead to substantial water and electrolyte loss from sweat
leading to dehydration. Variability exists between each individual in
regards to sweat loss; therefore fluid needs will vary based on duration
and intensity of your activity.
- Drink before you’re thirsty. Thirst is a signal that your body is
headed towards dehydration. The American College of Sports Medicine (ACSM)
suggests individuals should develop a personalized fluid replacement program.
Consider drinking 16 to 20 fluid ounces of water at least 2-3 hours before
exercise and drink 8 to 12 fluid ounces of water 10 to 15 minutes before exercise.
- Drink early and at regular intervals throughout the activity. Drink 3-8
fluid ounces of water every 15 to 20 minutes for short duration (<
60 minutes), low to moderate intensity activity. For moderate to high
activity lasting longer than 60 minutes, drink sport drinks (6-8% carbohydrate)
to replace carbohydrates and electrolytes. Drink 3-8 ounces of fluid every
15 to 20 minutes.
- Weigh yourself before and after the exercise. Any weight loss is likely
from fluid loss. Drink 20 to 24 fluid ounces of water for every pound lost.
- Check the color of your urine. If urine is the color of apple juice, drink
up! You want your urine to resemble the color of lemonade.
Eat before you exercise to optimize your workout and fuel your muscles.
Consume healthy carbohydrates for an energy boost to protein for staying
power. Eat a snack at least 1 to 3 hours before your activity.
- Toast with slices of banana and cinnamon
- Peanut butter and jelly sandwich
- Greek yogurt and trail mix
- Handful of nuts and raisins (two parts raisins: one part nuts)
- Apple wedges with peanut or almond butter
- Steel cut oats with low-fat milk and berries
- Coffee fan? Try Coffee with 1 cup of milk. The protein and carbs in the
milk provides sustained energy. The caffeine provides a little kick of energy.
You must replace muscle fuel (carbohydrate) utilized during practice. Protein
will aid in repair of damaged muscle tissue and to stimulate development
of new tissue. Consider 3:1 ratio of carbohydrates to protein as soon
as possible after the workout.
- Low-Fat Chocolate Milk is a perfect combination of hydration, carbohydrate,
and protein for recovery.
- Greek yogurt with berries
- Protein shake made with whey protein, water and small banana
- Turkey slices and soft cheese wedge with apple slices
- Recovery smoothie made with low-fat milk and fruit.
DID YOU KNOW?
Even a few extra pounds can make a difference in the
health of your knees. Did you know that studies should that for every 1-pound a person is overweight;
it adds 4 to 6 pounds of pressure to the knees. Extra weight results in
increase wear and tear on the
and pain. For instance, when someone loses 10 pounds, they are removing
40 to 60 pounds of pressure off their knees. Often patients who are experience
pain in their knees can significantly reduce the pain with weight loss.