Sports Nutrition - The Elixirs of Running

Do you wonder whether you are properly replacing all the fluids your body needs when you exercise?  Running can cause lots of sweat.  Especially on those hot summer days.  Do we manage to replace enough of the fluids we need and stay hydrated?  I for one, am guilty.  I need constant reminders to replace that fluid.

A couple years ago, I was in Toastmasters and I researched and wrote a speech about “How to Study Smarter”.  Okay, so this has nothing to do with running and sports, but it does have to do with the importance of drinking water and how our body reacts to dehydration.  I will just copy an excerpt from my speech:

Our brains are made up of roughly 80% water so doesn’t it make sense that if they were lacking in water it’s not going to function property.  You bet, your brain it very sensitive to your bodily fluid levels.  So isn’t it sad that they say that 75% of North Americans are chronically dehydrated.  Your thirst mechanism isn’t a very good trigger because at the first sign of feeling thirsty, dehydration has already started.  And by then, your mental performances have decreased, you are starting to feel sleepy and irritable, not to mention you are distracted with your feelings of thirst.

In the speech, I was talking about our everyday need for fluid replacement - so how important is replacing water in our system when we are active in sports?  Did you realize that water is responsible for:

• conversion of food into energy
• muscle contraction
• coolant for working muscles
• lubricant for joints; and
• circulation and blood pressure?

Do you wonder how much fluid your sweat actually adds up to?  Try weighing yourself before and after exercise.  Each kilogram of weightloss adds up to 1.5 litres of fluid.  If you are active in exercise, you should be aiming for 8-12 cups of hydrating fluids per day.  These fluids could consist of:

• Water
• Juice
• Sports Drinks
• Milk; or
• Liquid Meal Replacements

Sports drinks are good in that they also replace lost electrolytes which will help to retain more of the fluids that you drink.  Not all sport drinks are created equal though.  Read the labels and try to keep the sugar intake to a minimum.  A higher sugar intake can cause cramping and we certainly want to stay away from muscle cramps.  I stick with Gatorade because, at 8 grams of sugar, it contains less than Powerade.  However, if Powerade is my only choice, I dilute the Powerade with water.  I try half Powerade and half water.

Remember, if you feel thirsty, dehydration is already setting in - drink before that thirst sets in.

What You Need to Know About Sports Nutrition - I

What do you know about Sports Nutrition?  Are you eating the right food before and after your runs?  And why is it so important anyway?  I’ll tell you why, because you want to feel energized when you run, and you want your body to recover so that you will also feel great on your next run.  Eating the right foods before, during and after your run, will make a huge difference to your performance - trust me. 

Last week I had the opportunity of going to hear a Registered Dietitian do a talk on Sports Nutrition.  She was talking to my daughter’s competitive swim club about the proper nutrition that they need for training, racing and recovery.  The information is much the same for runners, so I would like to share what I learned.

Understand the different types of food “fuels” and “fluids” that our body needs when we run:

• Carbohydrates
• Proteins

Carbohydrates are the main fuel source for your muscles and brain.  They maintain you blood glucose during exercise and help replenish your muscle glycogen after exercise.

Proteins help repair the muscle damage caused when you run and will increase your muscle mass.  Proteins also aid in a small amount of energy production.

You will find carbohydrates in fruit, grains (including potatoes and corn) and milk (and milk alternatives).  Protein can be found in milk (and milk alternatives), cheese and meat (and meat alternatives).  As for vegetables, we all know that they are huge source of vitamins and minerals, but as far as fuel for sports - they are fuel free.

Next week - I will tell you what I discovered about the foods that you should eat and when you should be eating them.

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