Wellness

  • Energy, Performance, Recovery, Sleep, Technology, Wellness

    Wearable technology is not great at estimating calorie needs

    For anyone interested in optimizing their health/performance, wearable technology has likely come up. There are so many different companies out there making different products for just about everything. Athletes in particular have been heavily targeted due to various training, recovery and sleep metrics out there. Having so much information at one’s disposal though makes it very important to know how accurate it is. Additionally, even if accurate what to do with that information is potentially an even bigger question.

    Sleep and training wearable technology

    These are what I’d say are the two most popular types of wearables on the market. Sleep is an area that just about everyone can improve upon and thus everyone wants to know how to be better. It’s also a very ‘easy’ time to try and measure something as the body isn’t moving as much. Measuring resting heart rate, heart rate variability, body temp and time spent in deep sleep are all great. They monitor trends of how the body is responding to various stressors each day to recover.

    During training is when some of the physical stressors are monitored. Whether it’s heart rate increases or using GPS technology to know how far, fast and accelerations/decelerations during a training session you can have a TON of information. To balance overall training load and how hard you are pushing your body, this information can be wonderful. Combining this and sleep recovery can be a great combo to monitor how the body responds to a specific session and knowing if the body is recovered to push things again the next day. It’s a balancing act to continue driving improvement but minimizing injury risk.

    Calculating calories with wearable technology

    Measuring caloric expenditure is where things get very tricky. Most wearables struggle with calculating the metabolic load of different exercises because it’s tough to track. Particularly during collision or resistance training activities this is even tougher. Most wearables rely on heart rate and a bit of GPS to determine energy needs. Looking at weight lifting though you aren’t moving hardly at all. On top of that it’s generally a fairly short duration for each set and your heart rate may not increase too significantly. Unless the wearable is specifically able to detect the force each muscle is generating to lift the respective weight it’s going to struggle calculating that.

    Collision sports are in a similar boat. Forces generated upon impact of hitting something as of now isn’t easily detected by wearables. At least not to my knowledge! These collisions though absolutely generate a big toll on the body and require additional caloric needs to repair. Linemen in American football in particular are prime examples of this. While already typically large individuals, their caloric needs are very high due to the frequent collisions they experience every play. This is in spite of not running or covering much ground typically.

    Be cautious with estimated calories

    Due to everything just mentioned, be careful if looking at the estimated calorie expenditure of your wearable. As the referenced study here shows as well, it very likely is underestimating what you truly need. In this study in particular is came in significantly under! When testing during a rugby preseason, the wearable they used (SenseWear Pro3) underestimated calorie needs by up to 1,000 calories. In-season needs were underestimated by 500 calories. Every piece of wearable technology is going to be a different and more or less accurate but the message is clear that you should be cautious with those numbers.

    Is any wearable technology worth it?

    Like most things…it depends! Ask yourself first what it is you are wanting to achieve and find out and then do a bit of your own research seeing what provides the type of information you’re wanting. Personally I’m a big fan of them. I utilize both Whoop and an Apple Watch but for slightly different reasons for each. The Whoop I have really enjoyed in monitoring my recovery and training loads and works for me. I’m using the Apple Watch honestly more for keeping myself organized but am playing with their fitness and sleep type information as well.

    The most important thing when using these types of technology is to not take the specific numbers to heart. You want to be more mindful of the overall trends. With the calories being a perfect example, we know the exact number being displayed to us is likely wrong. But by looking at the overall trends of our numbers, if the calories are showing to be higher one day it’s likely safe to say you need to eat more! You may have done a bit more movement/exercise that previously and thus need more food. So overall yes, I’m a fan of these things and like the information but stay mindful of what it’s actually telling you. Remember that trends are typically more valuable than single day numbers.

    Study referenced: click here

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  • Body Composition, Diets, Meal Timing, Muscle, Performance, Weight, Wellness

    Time restricted feeding impact on fitness and body comp

    Time restricted feeding is a very broad topic which means different things to different people. To some it is fasting for 24 hours at a time 2-3 times per week and others it’s having an 8-hour eating window. For most individuals and especially athletes I wanting to try time restricted feeding or intermittent fasting to avoid full day fasts. Those can increase the amount of muscle that is lost due to the extended period of time and also don’t allow proper fueling for peak performance. The effects of shorter fasting periods seem to be better in general.

    Time restricted feeding – Weight loss

    Losing weight is one of, if not the, biggest reason people tend to consider time restricted feeding. Consider for a second that the foundation of any weight loss strategy is calorie restriction it’s a perfect fit theoretically. Less time to eat means less opportunity to overindulge. With the shorter restriction time though it can help still provide adequate nutrients to avoid muscle loss. Despite some marketing attempts though, it’s not necessarily a magical strategy. Eating less calories is the primary factor and the key to weight loss.

    Time restricted feeding – Body comp

    Slow and steady is the name of the game. As stated with weight loss, restricting too much can result in losing extra muscle which is never ideal from a body comp standpoint. By maintaining a decent number of calories (and protein) the weight loss will primarily be coming from fat. The less opportunity to eat again helps reinforce no added treats sneaking in there. Even without purposefully restricting calories, an 8-hour eating window tends to naturally result in lesser calories being consumed due to that. Lose fat and maintain muscle both are the driving factors for improved body comp.

    Time restricted feeding – Performance

    Performing optimally is where some additional planning comes into play with this. If looking to implement a time restricted feeding strategy it’s crucial to time it up appropriately around your training. Training sessions where you need peak performance, you’re absolutely going to want to eat beforehand. Having a full fuel tank ensures having the energy to do what you do best. On the other hand, in some situations it can be ok to train without eating before. This is a very specific situation to induce some specific metabolic changes to increase fat utilization. While not desirable for every session, it is a tool for the tool belt when applicable. In both situations though, eating afterwards is very important. The body is primed to take up nutrients to maximize recovery and muscle building so you don’t want to skip that window.

    Consideration for athletes

    When considering this, the first thing is to decide what you’re trying to achieve. If wanting to lose weight this could be a strategy to consider to help with that. Especially if night time snacking seems to be a big challenge. A hard set end-time can provide that extra barrier to help eliminate that temptation and extra calories. But by no means is that the only way to lose weight or even the best way for some people.

    Everyone responds differently to different things so find the strategy best for you. Making sure all the while to fuel yourself properly around training sessions. The biggest thing to reiterate though is to make sure any potential long term fasts are avoided to maintain that muscle.

    Study referenced: click here

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  • Brain Health, Gut Health, Memory, Wellness

    Gut health can impact long term brain health and memory

    Research on gut health has been exploding! It feels like every week another study is showing how one’s gut health can impact something different. Lately one of the most popular topics is the connection between gut health and overall brain health. Short term and long term brain health can both be impacted. Don’t ignore the power of the gut and like most things, the sooner you start the better long term results.

    Review factors impacting gut health

    Surprise surprise, what you eat impacts your gut health. Consuming quality foods is key with a focus on veggies and fruit! Ensure you have decent fiber rich food items which will fuel the good bacteria in the gut to maximize their benefits. Quality omega-3s from fatty fish will help reduce inflammation in the brain as well to help keep it feeling and functioning optimally. None of this is to say that you can’t ever have a donut or else your gut health is ruined. You’ll rarely see me turn down a good donut! It’s the overall consistency that is key. One single moment doesn’t erase all the hard work done before it. That being said, one salad doesn’t correct a diet otherwise full of candy and fried food so make sure that you’re eating your broccoli regularly!

    Gut health is key for overall brain health.

    Brain and cognitive benefits

    The gut is the gatekeeper for what is allowed into the body. For all the energy that your brain and body needs the gut needs to let that in while also keeping the bad stuff out. Proper nutrition is key for optimal brain function and growth just like for our muscles. Looking at older individuals suffering from memory related issues, one fairly common factor is poor gut health. Dementia is one situation in particular getting a lot of attention and justifiably so. There’s still a lot to learn in that area but prioritizing your nutrition sooner will help stack the odds to avoid that. While changes like that don’t happen over night but short term benefits can still be shown with a good diet aiding memory to encourage starting to prioritize things now. It’s always annoying forgetting where the keys are!

    Helping your brain starts with the gut

    Reiterating, it’s always better to start sooner than later. Having more veggies and fruit will rarely ever be a bad thing and especially in this case, your noggin will thank you. In addition to veggies, fruit and fatty fish like salmon, some supplements can play a role too. Specifically, probiotics can be very beneficial to aid gut health in certain situations. Antibiotics can crush your gut health by killing the good bacteria in there along with the bad bacteria. So depending on medications you are taking, double check to ensure if there are any additional impact on gut health to be mindful of. Staying mindful will help you to repair your gut health quicker and set things up for continued wellness. Again, none of this occurs quickly but you want to be sure to help your future self by prioritizing things now. Time flies!

    Study referenced: click here

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  • Beet, Performance, Supplements, Vitamins/ Minerals, Wellness

    Not all beet juice products are made equal

    Beet juice is popular amongst more people than just Dwight Schrute from The Office. Athletes and those looking to maximize their performance are starting to gravitate towards beets more and more. Research is continuing to come out supporting those benefits but it’s confusing to know how to take for best results. Looking into this, a new study shows that there is a lot of variation amongst different products and also even a bit between batches of the same product.

    What’s so special about beet juice?

    Nitrates are the main piece of the puzzle that makes beet juice so beneficial. Within the body those nitrates are converted into nitric oxide which help dilate blood vessels for improve blood flow and oxygen delivery. Consuming enough nitrates to maximize that potential can have a significant benefit on performance. Improved oxygen delivery helps muscles produce the energy they need but also it helps ‘clear out’ byproducts like lactate better. Combining all of these factors will help to train/compete longer with less fatigue. Post-training it can help from a recovery aspect as well from that.

    Differences between products

    Knowing the benefits beets and nitrates can have, now it’s a matter of making sure the needed amount is consumed. Most products, especially supplements, will specifically label the nitrate content within them. While it’s nice of them to say what the product contains, it’s another thing for it to actually contain what it says. Supplements in general are very susceptible to this and aren’t always as accurate as we would like them to be. On top of that, you need to make sure beet supplements are third party tested to ensure they don’t have any banned substances in them either. Put all of that together and it emphasizes why choosing beet juice may be the better and safer option.

    Juice vs. supplement

    Concentration of nitrates in juice appear to be a bit more consistent in providing the amounts needed for their benefits. The majority of the supplements reviewed in the recent study don’t have the needed amounts of nitrates in them. Having confidence in knowing you’re getting what you need is certainly something that needs to be kept in mind. Adding to the confidence of having the nitrates needed to work their magic, beet juice also has some other benefits too. Drinking beet juice will provide some extra carbs before intense competitions and the fluid to help ensure proper hydration. Putting all of this together, beet juice makes for one heck of a pre-workout addition to your nutrition plan.

    Beet juice typically has higher nitrate concentration and more consistent than beet supplements.

    How and when to drink beet juice

    Knowing beet juice is helpful is nice but it’s just as important to know how best to take it. Drinking beet juice doesn’t have the nitrates kick in immediately and needs to be timed up appropriately for maximum effect. Wait until about 2 hours before your competition is about to begin before having beet juice as that’s how long it takes for your body to absorb and begin using those nitrates. Drinking half a cup (4oz) should be sufficient in most cases as well to provide the proper amounts of nitrates. Concentrated beet shots of ~2oz can sometimes provide enough as well but that will depend on the beets used.

    Having some extra wiggle room for error, I would recommend going with the 4oz. Regardless though, like with all new things make sure to try it first during practice and not before a competition! No new foods on game day to make sure you know how your body responds to things. Nobody enjoys competing with an upset stomach.

    Study referenced: click here

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  • Inflammation, Muscle, Performance, Recovery, Wellness

    Is cryotherapy recovery worth the chill?

    Interest in cryotherapy recovery has been gaining in popularity for a few years now. Athletes of all levels are lining up to embrace the chill in hopes of improving recovery. At the professional level many teams are building cryo-chambers into their training rooms even. Especially at the elite level, even the slight bit of additional benefit could be all the difference. Climbing into an ice box can be unpleasant for a short time but is it worth it for the potential benefits?

    What is cryotherapy recovery

    Put simply, cryotherapy recovery’s main goal is to cool down the body rapidly. Cooling down the body is putting it mildly! Climbing into a cryo-chamber you will be exposed to temperatures reaching -190 degrees Celsius. As you would expect with that though you will only be in there for about 2-3 minutes. You’re going to be in for a rough time and flirting with frostbite if staying for an extended period of time! Jumping into ice tubs is the original cold therapy strategy used and is still very common. Cost is a major reason for that as some similar benefits can be achieved with only needing a tub of water and some bags of ice. Effeciency is a big benefit of cryotherapy as well as you don’t have to sit in the cold as long.

    Cryotherapy recovery preparation for benefits.

    Potential benefits

    Cryotherapy recovery benefits.

    Exposing oneself to such discomfort wouldn’t be so popular if there weren’t some benefits. Decreased inflammation is one of the biggest draws of cryotherapy recovery. Training and matches/games are big time causes of inflammation on the body. Some inflammation is good and needed to improve performance, but there’s a limit. Like most things, balance is key. Decreasing inflammation contributes also to the ability to help the body’s muscles recover more efficiently. Condensed training and match schedules make quick recovery times incredibly important. Adding cryotherapy recovery in those situations in particular can be incredibly beneficial. The latest study referenced supported this showing decreased markers of both inflammation and muscle damage.

    Start shivering or stay under the blanket?

    Timing up when to hop in a cryotherapy chamber is the important thing. Eliminating too much inflammation too often can inhibit training adaptations similar to when consuming too many antioxidants. After taking that into consideration, adding in cryotherapy recovery into your routine likely isn’t a bad thing. Your biggest challenge though may be finding a place nearby that has a chamber available to use. Popularity continues to rise for it though with more and more places popping up offering it. Grab some hand warmers and a jacket for afterwards but give it a try!

    Study referenced: click here

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  • Body Composition, Muscle, Protein, Wellness

    Can high amounts of protein impact testosterone levels?

    Testosterone is involved with a lot of functions in the body. It aids bone growth and strength, sex organ development, cognition and mood. The most popular function of testosterone is its impact on strength and muscle growth. Getting bigger and stronger muscles are naturally common goals of athletes. Trying to optimize testosterone levels is a big topic of interest as a result. Pairing this with protein’s impact on muscle and strength, the two complement each other well. Recent studies are starting to question though if focusing too much on protein could actually result in having protein impact testosterone negatively.

    Current recommendations for optimal protein impact

    Protein impact on testosterone if consumed in too high of amounts

    Recommendations for protein are typically based on one’s body weight. Current sports nutrition guidelines for those looking to build muscle and maximize recovery is around 1.8-2.2g/kg. For a 170 pound person that’s ~155 grams of protein per day. Getting 2g/kg of protein is already challenging for most people. Others though go with the theory of if some is good, more has to be better! Studies looking into even higher intakes are starting to increase though to test the limits. Conducting more studies though makes the definition of “high protein” tough to quantify though as each study may have a different number for it.

    Quantifying “high protein”

    Reviewing many of the studies in this paper it appeared that the cut-off of “high protein” was around 3.4g/kg. Compared to 2g/kg mentioned earlier that is a huge jump! It’s unlikely that someone would achieve this level without putting in a lot of intentional effort. Most of the studies looking at that level of intake though did show it was effective at improving body composition. Score one for high protein! The same researchers also looked into how it impacted kidney and liver function as that tends to get brought up as a common concern. Findings pointed to no negative impacts on kidneys and liver either. Sore two for high protein! Not studied though was testosterone which a recent paper dove into.

    Too much protein impact on testosterone

    Consuming at or above that 3.4g/kg does appear to decrease testosterone levels. Cutting right to the chase on that one! We’re still early in the research on this topic so nothing definitive can be made but there are trends worth noting. Below 3.4g/kg these effects appear to be minimal or non-existent. Looking at various studies playing around with carb and fat intakes they don’t appear to have the same impact on testosterone. Minus one for high protein this time. Decreasing testosterone appears to be the body’s way to increase its ability to digest and process the added protein through different pathways. Physiologically then it would make sense for this to be occurring with very high protein intake.

    So how much protein should be consumed?

    Most people struggle to hit just 2.0g/kg and that is what I would recommend starting at. Consuming 2.0g/kg has been shown many times over to be sufficient to help aid muscle building and repair. This is also low enough to avoid any potential negative impacts on testosterone so it’a a good benchmark to strive for. Certain situations such as injury recovery may need more but the vast majority of athletes and the general public would do great at that 2.0g/kg mark. As an example, at this amount a 170lb. person would need around 155g per day of protein. Make sure your meals and snacks all have a good protein source with them and enjoy the gains!

    Study referenced: click here

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  • Gut Health, Inflammation, Injury, Wellness

    Improve your gut health to improve your sore joints and feel better

    In athletes and the general public, sore joints is an all too common thing. Whether it’s to the point of arthritis, tendinitis or general soreness, I’ve yet to meet anyone who enjoys sore joints. One common denominator in all of this though is inflammation. Getting a better control of inflammation can make these symptoms better. Our gut is a key regulator for inflammation control and can play a large role in helping those sore joints.

    The gut’s role in inflammation

    Another term for our gut is microbiome, the bacteria lining our intestines. This bacteria is the first line of defense from pathogens getting into our body. A weak or damaged gut means it’s easier for those pathogens to get in which can cause all sorts of problems. Many of these problems display themselves as inflammation which can be joint inflammation specifically in certain situations. Full circle; weakened gut leads to increased inflammation in the body leading to sore joints.

    Ways to help sore joints

    As described previously, inflammation is the main target to help. Antioxidant heavy foods are going to be the main target for this. Stop me if you’ve heard this before, eat your fruits and vegetables! Those are still the biggest antioxidant contributors and should make up a big part of your diet. In addition to the antioxidants they contain, fruits and veggies are generally high in fiber too. Fiber is the main “food” for the good bacteria in our gut. Just like us, a well fueled gut will perform better and help keep the bad stuff and and take in the good stuff. Other things to consider are probiotics and curcumin which strengthen gut bacteria and are potent antioxidants respectively.

    Negative impacts on gut health

    One of the biggest things that can damage gut health is consuming a poor diet day after day. Having a fast food burger or some candy once in awhile isn’t the end of the world. But 100% if done consistently our body isn’t going to be happy. Low quality and highly processed foods don’t properly feed the microbiome in the gut. Without food it’s tough for anything to survive and that results eventually in a weaker gut barrier. That allows more inflammation to get into the system. This is a big reason why individuals who tend to eat more processed foods more often also tend to be sick more frequently.

    In the short term, antibiotics also can wreck havoc on the gut. Antibiotics are designed to eliminate those problematic bacterias causing inflammation and sickness in the body and they typically work great! The down side is that they tend to eliminate the good bacteria along with it. This can result in a bit of a spiral where poor diet increases the rate of being sick. Being sick can mean taking antibiotics to get better. After the antibiotics the gut is weakened and susceptible to getting sick….again. If restoring and strengthening the gut isn’t prioritized this process continues resulting in chronic inflammation which can certainly contribute to sore joints.

    Key takeaways to help avoid sore joints

    Nothing is a guarantee but there are things that can certainly help. Focusing on quality food is the foundation and potential supplements when needed can be that little extra boost in certain situations. But just as important is making sure we aren’t adding to that inflammation by consuming low quality foods. Big changes likely won’t occur overnight but consistency is the key.

    Study referenced: click here

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  • Body Composition, Diets, Macronutrients, Metabolism, Weight, Wellness

    Metabolism Changes To Keep In Mind During Weight Loss

    Weight loss is one of the most common nutrition goals amongst any population. The formula is basic that everyone has heard regarding eat less and move more for the calories in, calories out idea. But it isn’t talked about as much how the metabolism changes with weight loss. Those changes are why many tend to regain the weight they just lost.

    How the metabolism changes

    The body tries really hard to stay at its current weight. No matter if someone’s goal is weight loss or weight gain, the body fights it a little bit. Change is hard for everyone, our body’s included! Two hormones in particular drive this; leptin and ghrelin.

    Leptin is what helps us to feel full. After a big meal, leptin levels increase and signal to the brain “ok, that’s enough” to stop eating. Ghrelin is the opposite and makes us feel hungry when we need to eat. Long periods without food, ghrelin levels increase until we eat something.

    When losing weight, these signals get a little mixed up. To try and keep the body weight at the same level, leptin levels become reduced. The signal and how loud leptin is shouting that the body is full also decreases. These things result in feeling more hungry and thus eating more.

    Rate of weight loss

    How quickly someone loses weight can impact these effects. Slow and steady is the key. The faster weight is lost, the greater amount of that weight tends to be muscle. This obviously isn’t ideal! By going at a “slow” rate of around 0.5-1.0 pounds lost per week, that can be a great rate to preserve one’s muscle. That muscle is what will help to keep the metabolism burning to maintain the weight that is lost.

    On the other hand losing weight quickly comes at the expense of muscle. The metabolism changes with that are that it begins to slow down. Ghrelin levels increase quite a bit as well which can lead to overeating or sometimes even binge eating. It’s a recipe for potential disaster. This is a big reason why many people who regain their weight, had originally lost that weight in a fairly quick manner.

    Foods that can help

    There are some foods that can be a bit more helpful than others though. Those foods are ones higher in protein and fiber. Both of these nutrients provide more satiety and help to create that fullness feeling. As discussed earlier, that fullness feeling can be a challenge so focusing on protein and fiber rich foods can help ease some of those hunger pains.

    Increasing one’s protein intake will also help maintain muscle mass. We work hard for our muscle and if we cut weight we want to make sure it isn’t lost. Eating extra protein helps the body to repair and rebuild any potential muscle damage. Aiming for right around 1 gram of protein per pound of body weight is a good reference point.

    Diet breaks and refeeds

    There are different theories on the best way to reduce calories for weight loss. The most common and typical strategy is a continuous calorie restriction. This is where day in and day out calories are pulled back a bit. Some feel that this long term restriction can cause the body to adapt and slow metabolism down. Based on this thinking, adding in some times for a diet break or a refeed can help avoid that slow down. What this can typically look like is 5 days of a bit more sever restriction with then going back up to a weight maintenance level of calories for 2 days. Overall there is still a total calorie deficit resulting in a similar weight loss.

    Study so far show no actual difference between the two strategies. For athletes though, strategically adding in a refeed can be great when those are timed around competition when maximum performance is the key. The biggest difference in these strategies seem to be the psychological effects. If being able to have a day or two of maintenance calories allows someone to relax a bit and overall help increase the sustainability of their diet then it’s worth it. For those who would feel worse with bouncing back and forth, the consistent restriction is better. Everyone responds differently to different things so it’s finding what works for that person specifically.

    Key points to limit metabolism changes

    – Slow and stead rate of weight loss

    – Increase protein intake

    – Focus on high fiber foods

    – Caloric deficit is the goal

    – Best eating strategy for caloric restriction is unique to each person

    – Continue lifting weights to maintain muscle mass

    Study referenced: click here

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  • Energy, Performance, Wellness

    Game Day Nutrition – Rule #1 No New Foods

    All of your training is so that you can compete at your best and your game day nutrition needs to be on point to allow for it. Very few things can make or break a game for you like what you eat before a game. Don’t take that lightly.

    Consistent Game Day Nutrition

    On game day you want to avoid as many surprises as you can. Consistency is key as it makes preparation easier. You know what you need to feel good mentally and physically for the task at hand. This is even more true when it comes to what you eat.

    Peanut butter and jelly sandwich is a staple snack many feel comfortable with.

    Think about what foods sit well for you and which ones don’t. A peanut butter and jelly sandwich is the G.O.A.T. and we all know how we feel after we eat one. The vast majority of us respond great to a classic PB&J and this would be great to have on a game day. Deep fried pickles and fast food burgers on the other hand is a different story! While that may be ok to treat yourself to on an off day, this won’t sit well for many of us on a game day.

    This idea applies to snacks as well! At every level from grade school to the pros, snacks are always there. You may not always get to pick what the snacks are though. Even though there may be some new things you haven’t had before that look good, don’t eat them before your game!

    Try New Foods At Practice

    If you can’t have anything new on game day, how do you test anything out? That’s what practice is for! In case you don’t feel great, it’s better to have a bad practice than a bad game.

    The more that you can replicate a game day scenario, the better. If testing something new, you want to give it a true test! Pick which training day is going to be the toughest and that is the test day. In a game you will be pushing yourself so naturally we want to push ourselves to see how our stomach and body responds to the new item. You want to time up when you have the new item as well. If this is a snack you want to have before a game, have it right before training. If it’s something to drink during, then have it on the sideline to try during training.

    Snack table showing snacks potentially worth trying at practice to keep game day nutrition consistent with no new foods.

    When trying new things, make sure to do so one at a time. You won’t be able to know what caused the problem if you have two new products and aren’t feeling well. Keep it simple, plan ahead and have patience. The trial and error process may not be the quickest but it will help make it clear what you respond well to. All the effort is worth it come game day!

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  • Hydration, Performance, safety, Travel, Wellness

    How To Prepare For International Travel and Competition

    There are a lot of challenges that come with preparing for competition. Away competitions add an extra wrinkle and if that involves international travel it takes even more planning. All of this is even before the actual game itself! Taking a little extra time to plan though can make all the difference in that game.

    The first things we need to know to prepare is when and where we are going. Traveling somewhere in the summer or winter will obviously have different challenges we want to keep in mind. Even more differences will pop up depending on the location we travel to. We will want to be mindful of water safety, language barriers, cultural norms and cultural cuisines which are different in every country.

    Time of year – temperature

    It shouldn’t come as a surprise but there is a big difference between winter and summer weather. These differences can be even more extreme depending on where you’re traveling. A summer in northern-Canada is very different than a summer in souther-Mexico. Both with be relatively more warm but the actual temperatures will be vastly different.

    International travel luggage representation

    When traveling to a hot environment, hydration is going to be the main focus. Especially if we are traveling from a cool environment to a hot environment that is even more true. Our body will require some time to adapt to the heat and during that adaptation we will lose a lot more sodium in our sweat. This makes electrolytes the main thing to focus on to ensure enough sodium is consumed. Products such as LMNT, Drip Drop and The Right Stuff are able to be easily packed to provide plenty of sodium. Sodium plus drinking plenty of fluid in general and keeping those drinks cool to keep our temperature down while outside will keep us performing optimally.

    On the other hand, if we’re traveling into a winter wonderland our focus will be a bit different. When we’re cold our thirst naturally tends to decrease a bit. Keeping water flavorings on hand can help increase our desire to drink and avoid plain water fatigue plus focusing more on warm beverages which may be more desirable. Hot chocolate and warm apple cider can be great options to provide some carbs as well during events. Broth is a great warm option as well as it will provide sodium to offset the sweating that will still be occurring. Another important piece is to know if you are going to be outside in below freezing temperatures. If so, packing an insulated bottle for your drinks is an absolute must. If not, don’t be surprised when you go to take your next drink to find it a frozen solid ice cube!

    Cold winter city for international travel

    International travel water safety

    Water safety is something many of us take for granted. That safety is a luxury in many countries though. It’s important to know what the water is like where you’re going and take the safety measures necessary for it. A surprising number of countries have poor water so don’t take this for granted as it is a major focus for international travel.

    International travel water safety

    Drinking bad water can make you incredibly sick. It goes without saying that we don’t want that! The side-effects tend to be diarrhea and vomiting, both of which can lead to dehydration. Our first reaction to this though is to focus on maintaining our hydration. Normally not a problem but it was water that got us into this rough position in the first place! So making sure we are drinking only bottled water/beverages is a great strategy to decrease our risk of getting sick.

    Even if we aren’t directly drinking it though, we could still run into trouble. Eating food that has been washed but not cooked will still have some water residue on it. While it may seem like a small amount, you don’t need much to cause problems and if we’re in a competition we don’t want any unnecessary risks! These types of foods include salad bars, fruit with the skin on, and raw veggie trays. Don’t use this as an excuse to avoid vegetables but just make sure they’re properly cooked.

    Know the culture

    Different cultures have different food preferences. This can be different in preferred protein options and spices/seasonings being used. With such different flavors it could be a bit of a shock to some individuals. When the golden rule is “no new foods on game day” the different flavors and items could make this challenging.

    To combat this challenge, planning ahead is going to be key. We will want to pack and bring with us those staple foods we feel most comfortable with and enjoy. Things like a PB&J sandwich can be incredibly uncommon in some areas. Packing some shelf stable peanut butter packets and jelly or honey packets can be very portable and help provide that taste of home even when miles upon miles away.

    International cuisine and how it may differ from traditional foods accustomed to

    Keeping these familiar foods on hand will help make sure you are feeling good and ready for your competition. You will know how your body responds to those foods and make sure to avoid any discomfort in your stomach when you take the field. Make sure to plan ahead, pack extra snacks and best of luck in your competition. Once you come away with a win though, then enjoy branching out a bit and trying some of the local dishes. That’s one of the best parts of international travel! It’s not every day you get to travel to fun places so make sure to make the most of them while still being safe.

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