wellness

  • Body Temperature, Heat, Hydration, Memory, Performance, Wellness

    Overheating and Its Detrimental Effects on Cognitive Performance in Athletes

    As athletes, you constantly strive to push your limits, surpass your personal bests, and excel in your respective fields. You diligently train your bodies, but it’s crucial to remember that your cognitive performance plays an equally vital role in achieving athletic success. However, excessive heat and increased core temperature can have a profound impact on your ability to think clearly and perform at your best. In this article, we will delve into the link between heat and cognitive performance, specifically in relation to athletic performance. We will also explore three practical strategies to mitigate these effects, ensuring that you stay sharp and focused in the heat of the game. Considering the average temperatures continuing to climb, this is even more applicable than ever.

    The Heat-Cognition Connection

    Research published in the Journal of Applied Physiology highlights the compelling connection between excessive heat and cognitive performance. When your body’s core temperature rises, certain physiological changes occur that can impede your cognitive abilities. Heat stress triggers a cascade of effects, including increased heart rate, reduced blood flow to the brain, and altered neurotransmitter function. Consequently, these changes can lead to reduced attention span, slower reaction times, impaired decision-making, and even memory lapses – all of which can be detrimental to an athlete’s performance on the field.

    Hydration: The Foundation of Cognitive Performance

    Hydration is the cornerstone of maintaining optimal cognitive function in hot conditions. Dehydration amplifies the negative effects of heat stress on the brain, compromising your ability to think clearly and make split-second decisions. Therefore, it is crucial to establish a well-honed hydration routine before, during, and after physical activity.

    Pre-Activity: Start hydrating well in advance. Consume adequate fluids, preferably water, leading up to your training or competition. Aim to drink at least 16-20 ounces of water 1-2 hours before your athletic endeavor.

    When it's hot outside it can impact more than your physical performance. Your cognitive performance is also affected and should be monitored!

    During Activity: Sip on fluids regularly throughout your training session or game. Water is typically sufficient for activities lasting less than an hour. For longer sessions, hot/humid temperatures with increased sweat loss or intense activities, consider incorporating electrolyte-enhanced sports drinks to replenish essential minerals lost through sweat.

    Post-Activity: Rehydration is equally vital after exertion. Consume fluids to replace lost sweat and promote recovery. Weigh yourself before and after exercise to gauge your hydration status. For every pound lost, aim to drink 16-24 ounces of fluid.

    Cooling Strategies: Beat the Heat

    Combatting excessive heat is crucial to safeguard your cognitive prowess during physical exertion. Employing cooling strategies can help regulate your body temperature and keep your brain functioning optimally.

    Cooling Apparel: Invest in technologically advanced, breathable sportswear designed to wick away sweat and facilitate heat dissipation. Opt for light-colored, loose-fitting clothing that allows air circulation to promote evaporative cooling.

    Cold Water Immersion: If available, take advantage of cold water immersion techniques to cool your body quickly. Submerging your body or applying cold towels to your head, neck, and wrists helps to lower core temperature, providing instant relief from heat stress.

    Strategic Rest Periods: Incorporate short breaks in your training regimen to allow your body to recover from heat stress. Seek shade or air-conditioned areas during these intervals to facilitate efficient cooling and rejuvenation.

    Mental Preparation and Focus

    While physical preparation is vital for athletic success, the power of mental fortitude should not be underestimated. Sharpen your cognitive skills through mental training to counteract the negative effects of heat stress on your ability to think and perform.

    Visualizations and Simulations: Use imagery and mental rehearsals to familiarize yourself with performing under challenging conditions. Visualize yourself successfully executing your game plan despite the heat, reinforcing mental resilience.

    Cognitive Flexibility Exercises: Engage in cognitive exercises that improve flexibility and adaptability, such as puzzles, memory games, and brain teasers. These activities enhance your ability to switch between tasks, think creatively, and maintain focus under pressure.

    Mindfulness and Meditation: Practice mindfulness techniques and meditation to cultivate a calm and focused state of mind. These practices can improve concentration, reduce stress, and optimize your cognitive performance even in high-temperature environments.

    When it's hot outside it can impact more than your physical performance. Your cognitive performance is also affected and should be monitored!

    Conclusion

    Excessive heat and increased core temperature can significantly impact an athlete’s cognitive performance, leading to compromised decision-making, slower reaction times, and reduced attention span. By implementing effective strategies to mitigate these effects, athletes can maintain their mental edge even in hot conditions. Prioritizing hydration, utilizing cooling strategies, and investing in mental preparation are essential steps to safeguard your cognitive performance. Remember, a cool and clear mind is just as crucial as a fit and strong body when it comes to achieving athletic excellence. Stay hydrated, stay cool, and stay sharp!

    Study referenced: click here

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  • Energy, Performance, Recovery, Wellness

    Fueling Greatness: Unleashing Your Soccer Potential with Basics of Proper Nutrition

    Soccer, often hailed as the beautiful game, requires not only skill, technique, and practice but also a well-nourished body that can handle the demands of the sport. As soccer players, you have a burning desire to maximize your potential and achieve greatness on the field. In this blog post, we will explore how proper nutrition strategies can be a game-changer for your performance and aid in your recovery.

    The Power of Macronutrients

    Just like a finely tuned engine requires the right fuel, your body needs the right balance of macronutrients: carbohydrates, proteins, and fats. Carbohydrates are your body’s primary source of energy (particularly at high intensities), so fuel up with whole grains, fruits, and vegetables to optimize your performance on the field. Proteins are essential for muscle repair and growth, so include lean sources like chicken, fish, and tofu in your diet. Don’t overlook fats, as they provide important energy reserves and aid in nutrient absorption. Opt for a bit more unsaturated “healthy” fats like avocados, nuts, and olive oil.

    Timing Is Everything

    When it comes to nutrition for soccer players, timing is crucial. Pre-match meals should consist of easily digestible carbohydrates, such as oatmeal or a banana, to provide a steady release of energy during the game. Post-match, refuel with a proper combination of carbohydrates and proteins to kick-start muscle recovery. Aim for 0.8-1.2 grams of carbohydrates per kilogram (on average ~50-70g) of body weight within the first 30 minutes after exercise if having another match/training session again very soon. Along with that, 0.3-0.4 grams of protein per kilogram of body weight (on average ~20-30g).

    It's easy to get lost in the details but never lose sight of the impact a proper nutrition foundation can have on soccer performance.

    Hydration: The Secret Weapon

    The Secret Weapon: Staying hydrated is often underestimated but plays a vital role in maintaining optimal performance. Dehydration can impair cognitive function, reduce endurance, and increase the risk of injuries. Remember to drink fluids before, during, and after training sessions and matches. Water is generally sufficient for most situations, but for intense or prolonged exercise, electrolyte-rich sports drinks with some carbs can help replenish essential minerals lost through sweat and provide some additional energy.

    The Importance of Micronutrients

    While macronutrients steal the spotlight, micronutrients play a crucial role in supporting your overall health and performance. The study emphasizes the importance of vitamins and minerals, such as iron, magnesium, calcium, and vitamin D, for soccer players. Incorporate a variety of fruits, vegetables, whole grains, and dairy products into your diet to ensure you’re getting an adequate supply of these vital micronutrients.

    Supercharge Your Recovery

    Recovery is as important as training itself. Proper nutrition can help accelerate the recovery process, allowing you to bounce back quicker from intense matches or training sessions. Consuming a snack or meal that contains adequate carbohydrates and protein as soon after your training sessions and matches to promote muscle glycogen replenishment and muscle repair. Foods like Greek yogurt with berries, a turkey sandwich on whole grain bread, or a protein smoothie can be excellent post-workout options.

    Fueling the Mind

    It's easy to get lost in the details but never lose sight of the impact a proper nutrition foundation can have on soccer performance.

    The mind is a powerful tool in soccer, and proper nutrition can also impact cognitive function and focus. With regular headers thrown in there too, brain recovery is particularly important for soccer players. Omega-3 fatty acids, found in fatty fish like salmon, can enhance brain function, while antioxidants from fruits and vegetables can protect brain cells from oxidative stress. Ensuring a well-rounded and nutrient-dense diet can give you the mental edge needed to make split-second decisions on the field.

    Supplements

    No supplement can replace a quality diet. Your diet should be the first priority and once that’s locked-in then supplements can begin entering the picture. There are some situational exceptions but in general that’s the series of events. When considering supplements, the big three that I recommend are fish oil, vitamin D and creatine. Make sure to check with a professional before just throwing these into your routine though as dosages/needs will vary. You also want to ensure that any supplement you take is also third party tested to avoid failing any drug tests.

    Conclusion

    As a soccer player, your journey to greatness requires a holistic approach. By adopting proper nutrition strategies, you can maximize your potential, enhance performance, and accelerate recovery. This sheds some light on the impact of nutrition on soccer players, emphasizing the importance of macronutrients, timing, hydration, micronutrients, and post-exercise recovery. So, fuel up with the right foods, hydrate effectively, and support your body and mind with the nutrition it needs to dominate the beautiful game.

    Study referenced: click here

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  • Performance, Sleep, Wellness

    The Sleep-Cholesterol Connection: Unlocking Athletic Performance and Health

    As an athlete, you dedicate countless hours to training, fine-tuning your diet, and ensuring your body is primed for optimal performance. Yet, there is one crucial factor that often goes overlooked: sleep. While it may seem counterintuitive, sleep plays a significant role in your athletic performance and overall health. In this article, we’ll explore the importance of sleep for athletes, focusing on its impact on cholesterol levels and the consequences of poor sleep and snoring.

    The Link Between Sleep and Cholesterol

    A recent study published in the Journal of Lipids in Health and Disease sheds light on the fascinating connection between sleep and cholesterol metabolism. Cholesterol, a waxy substance found in our blood, is crucial for the production of hormones, vitamin D, and the building of cell membranes. However, elevated cholesterol levels can lead to atherosclerosis, a condition characterized by the buildup of plaque in our arteries, restricting blood flow and increasing the risk of heart disease.

    The study found that individuals who experienced poor sleep quality and duration had higher levels of total cholesterol, LDL (generally bad) cholesterol, and triglycerides, while their levels of HDL (good) cholesterol were lower. In essence, inadequate sleep can disrupt your cholesterol balance, potentially putting your cardiovascular health at risk.

    Sleep can impact a wide range of aspects in one's health and performance. One of which is cholesterol and the harm of inadequate sleep.

    Effects of Poor Sleep on Athletic Performance

    Sleep is the ultimate recovery tool for athletes. During deep sleep, our bodies release growth hormone, which aids in muscle repair and growth. This is why skimping on sleep can hinder your athletic performance in several ways:

    1. Reduced Energy Levels: Insufficient sleep negatively affects our energy metabolism. As a result, athletes may experience decreased endurance, slower reaction times, and impaired decision-making abilities, leading to subpar performance on the field or court.
    2. Impaired Recovery: Sleep deprivation interferes with the body’s ability to recover from intense training sessions. This can prolong muscle soreness and increase the risk of injuries, hindering an athlete’s progress and overall performance.
    3. Increased Injury Risk: Poor sleep compromises your immune system, making you more susceptible to illness and injuries. A weakened immune system can lead to longer recovery times and potential setbacks in training schedules.

    Snoring: A Warning Sign

    One common sleep-related issue among many athletes (and non-athletes) is snoring. Snoring occurs when the flow of air through the mouth and nose is partially blocked during sleep. It may seem harmless, but it can have significant implications for both athletic performance and cardiovascular health.

    Sleep can impact a wide range of aspects in one's health and performance. One of which is cholesterol and the harm of inadequate sleep.

    Snoring is often associated with sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Sleep apnea can lead to fragmented sleep, leaving individuals feeling tired even after seemingly adequate rest. Here’s why athletes in particular should pay attention to snoring:

    1. Decreased Oxygen Intake: Snoring and sleep apnea can cause brief interruptions in breathing, leading to decreased oxygen intake during sleep. It shouldn’t come as a surprise that less oxygen is a bad thing! This can negatively impact an athlete’s endurance and cardiovascular performance.
    2. Increased Blood Pressure: Sleep apnea has been linked to elevated blood pressure levels. High blood pressure can strain the heart and blood vessels, increasing the risk of heart disease and other cardiovascular complications.
    3. Impaired Recovery: Sleep apnea disrupts the restorative deep sleep stages, preventing athletes from getting the quality rest needed for optimal recovery and muscle repair.

    Cholesterol and Sleep Wrap Up

    As an athlete, you strive for excellence in your performance and overall well-being. By recognizing the importance of sleep, you can unlock a powerful tool to achieve your goals. Adequate, high-quality sleep is crucial for maintaining healthy cholesterol levels, optimizing athletic performance, and reducing the risk of cardiovascular issues.

    To prioritize sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest. If you or someone you know snores worse than Snorlax or suspects sleep apnea, it’s essential to consult a healthcare professional who can provide proper diagnosis and recommend appropriate treatments.

    Remember, sleep is not a luxury; it is a vital component of your athletic journey. By giving your body the sleep it deserves, you’ll be well on your way to reaching new heights in performance and enjoying long-term health and vitality.

    Study referenced: click here

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  • Alcohol, Inflammation, Performance, Recovery, Wellness

    Alcohol can hurt your recovery after a tough workout

    Alcohol is a popular beverage enjoyed by a lot of people in particular at sporting events. Whether it be celebrations or social gatherings in general alcohol tends to be present. However, for athletes, alcohol consumption can have major negative effects on recovery from exercise.

    In a recent study published in the Journal of Functional Morphology and Kinesiology, researchers conducted a systematic review of the literature to investigate the effects of alcohol consumption on recovery following resistance exercise specifically. What they learned shouldn’t come as too much of a shock. The researchers found that alcohol consumption can impair muscle protein synthesis, increase cortisol levels, and decrease testosterone levels. These changes can lead to slower muscle growth and strength gains, as well as increased muscle soreness. None of which are on anyone’s top three wish list I would imagine.

    Alcohol is a common addition to celebrations and social outings but be careful when having it as it will negatively impact your recovery.

    In addition to the negative effects on muscle recovery, alcohol consumption can also impair cognitive function and coordination. This can make it difficult to perform exercises safely and effectively. Decreased cognitive function is even more negatively impactful on game days. While you certainly need to be able to perform, you also need a clear mind to know what to do while out on the field. There’s a lot of information to process quickly and one second could be the difference between winning at losing.

    For athletes who are serious about their training, it is important to avoid alcohol consumption in the days leading up to and after exercise. If you do choose to drink alcohol, it is important to do so in moderation.

    Tips for optimizing your recovery

    • Get enough sleep. Sleep is essential for muscle growth and repair. Aim for a minimum of 7-8 hours of sleep per night. When you sleep your body naturally is releasing testosterone and growth hormone. These are big players in recovery and body composition changes.
    • Eat a healthy diet. Eat your vegetables! A healthy diet provides your body with the nutrients it needs to recover from exercise. Make sure to include plenty of protein, fruits, vegetables, and whole grains in your diet.
    • Do light active recovery. Light activity, such as walking, swimming or foam rolling can help to improve blood circulation and reduce muscle soreness. The main thing is just to move. Doing something is better than nothing. Just don’t have the intensity be too high.
    • Stay hydrated. Drinking plenty of fluids helps to maintain optimal blood volume. This ensure delivery of nutrients/antioxidants and removing inflammation from the muscles. Aim to drink at least half your weight in ounces of water per day.
    • Avoid alcohol. Given the main topic, this is an obvious one. Alcohol can impair muscle protein synthesis and increase cortisol levels. Neither of which is ideal for helping recover and feel better for the next day.
    Alcohol is a common addition to celebrations and social outings but be careful when having it as it will negatively impact your recovery.
    • Do light active recovery. Light activity, such as walking, swimming or foam rolling can help to improve blood circulation and reduce muscle soreness. The main thing is just to move. Doing something is better than nothing. Just don’t have the intensity be too high.

    Alcohol considerations

    The amount of alcohol you consume can affect the severity of the negative effects. The more alcohol you drink, the worse the effects will be. Again no shocker but just a reemphasis on ensuring to practice moderation if partaking. Your age and overall health can also affect how alcohol affects your recovery. Older adults and people with certain health conditions may be more sensitive to the negative effects of alcohol. So, to play it safe you’re best off just simply avoiding alcohol. A good alternative if looking for a non-alcoholic beer is Athletic Brewing. Certainly worth giving a try but if wanting to have some actual alcohol, absolutely avoid it around games. I encourage leaving a 48-hour buffer before and after competition to alleviate most of alcohol’s negative effects.

    Study referenced: click here

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  • Performance, Vitamins/ Minerals, Wellness

    Micronutrients Are Small With Big Impact On Performance

    Micronutrients may be small things but they have a big impact on your overall wellness and physical performance.

    Micronutrients are essential vitamins and minerals that the body needs in small amounts to function properly. While small in amounts/size they pack a big punch. They play a role in many bodily processes, including energy production, muscle function, and immune system health. Athletes are at an increased risk of micronutrient deficiency due to the demands of training and competition in some situations. This can lead to a number of performance-limiting conditions, such as fatigue, muscle weakness, and impaired immune function.

    The research on the relationship between the different micronutrients and athletic performance is still evolving. Already there is an abundance of studies supporting the benefit of getting adequate amounts in overall health and wellness. While more research is still ongoing, it is clear that micronutrients play an important role in athletic performance. Athletes who want to optimize their performance should make sure to consume a balanced diet that includes plenty of fruits, vegetables, proteins, whole grains and quality fats. 

    Specific Micronutrients and Athletic Performance

    In addition to the general benefits of consuming a balanced diet, there are a number of specific micronutrients that have been shown to be beneficial for athletic performance. These include:

    • Vitamin C: Vitamin C is an antioxidant that helps protect cells from damage. It is also involved in the production of collagen, which is a protein that helps to keep tendons and ligaments healthy.
    • Iron: Iron is a mineral that is involved in the production of red blood cells, which carry oxygen to the muscles. Vegans and vegetarians need to be especially mindful of this.
    • Calcium: Calcium is essential for strong bones and muscles. It is also involved in the transmission of nerve impulses, which is important for coordination and balance.
    • Magnesium: Magnesium is involved in a number of bodily processes, including energy production, nerve function and aiding melatonin regulation.
    • Zinc: Zinc is essential for immune function and wound healing. It is also involved in the production of testosterone, a hormone that is important for muscle growth and strength.

    These are just a few examples. The big take away from this is how each micronutrient is involved in its own unique way to help you. On the surface it may seem as though not getting enough zinc isn’t a huge deal. Especially if hitting all the other nutrients, right? We’ll let you be the judge when you are struggling with healing a wound and building muscle.

    How To Get Enough Micronutrients

    The best way to get enough micronutrients is to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, protein and quality fats. You should also avoid processed foods, which are often low in micronutrients and high in unhealthy fats and unnecessary sugar. If you are concerned that you may not be getting enough micronutrients, you may want to consider taking a daily multivitamin supplement. Or better yet get your levels tested and then be able to supplement specifically what you’re deficient in. 

    Micronutrients may be small things but they have a big impact on your overall wellness and physical performance.

    Conclusion

    Micronutrients play an important role in athletic performance. Athletes who want to optimize their performance should make sure to consume a balanced diet that includes a wide variety of different whole foods. A varied diet means varied nutrients which increases the odds of hitting those needs. In certain situations, a multivitamin can help. That being said, to answer a question I’m sure at least one of you reading this will think…. no. Taking a multivitamin does not mean you can skip your fruit and veggies!

    Study referenced: click here

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

    Dietary Nitrate Could Help You Train and Play Better.

    Dietary nitrate is a compound found in many foods, predominately beets, spinach and arugula. It has been shown to have a number of beneficial effects on human health, including improved blood flow, reduced blood pressure, and increased exercise performance. In recent years, there has been a growing body of research on the effects of dietary nitrate on muscle performance. While still young in the research world, the potential is showing to be there.

    How Does Dietary Nitrate Work?

    Dietary nitrate is converted to nitric oxide (NO) in the body. NO is a signaling molecule that has a number of beneficial effects on the body, including improved blood flow, reduced blood pressure, and increased exercise performance.

    NO works by widening blood vessels, which increases blood flow to the muscles. This allows the muscles to get more oxygen and nutrients, which can help to improve performance. Not to be confused with the NOS from The Fast and the Furious movies but can be viewed with similar effects boosting performance!

    Dietary nitrate is the main compound that gets talked about in beets which aids blood flow and oxygen delivery to optimize performance.

    Anaerobic Exercise Performance

    Anaerobic exercise is the high intensity and relatively short duration type activities. This type of activity requires oxygen at a quicker rate than we can provide through breathing. Running out of oxygen is tough to overcome! Anaerobic types of events are shorter in duration due to that. 

    Studies have shown that nitrate supplementation can improve anaerobic exercise performance by increasing the amount of oxygen that is delivered to the muscles. This can help athletes to perform at a higher level for a longer period of time.

    For example, one study found that nitrate supplementation improved the performance of cyclists in a 4-minute time trial. The cyclists who supplemented with nitrate were able to ride faster and for a longer period of time than the cyclists who did not supplement.

    Aerobic Exercise Performance

    Aerobic exercise is the lower intensity and generally longer duration type activities. This type of activity still requires oxygen like all activity does but not as much or as quickly. We can generally keep up with the oxygen demand by breathing which is what allows us to walk longer than we can sprint.

    Dietary nitrate supplementation can improve aerobic exercise performance by increasing the efficiency of the mitochondria. Mitochondria are the organelles in cells that use that oxygen to produce energy.

    Aerobic performance improvements haven’t been as widely found compared to anaerobic events. That doesn’t mean the potential isn’t still there and worth exploring though.

    Safety and Sources of Dietary Nitrate

    Dietary nitrate is the main compound that gets talked about in beets which aids blood flow and oxygen delivery to optimize performance.

    Nitrates are something that tends to be viewed in a negative light when hearing the word. That’s because the first reference of it tends to be the nitrates used to preserve deli/processed meats such as bacon. Dietary nitrates found in natural foods though are different and haven’t been linked to the negatives that preservatives have been. Good food sources to acquire the good nitrates from are beets, spinach, and arugula. You can also get dietary nitrate from supplements, such as beet juice powder. That being said, I tend to recommend food first and beet supplement dosages tend to vary a lot. So for consistency sake, food can be the best option.

    How To Apply This Information

    If you are an athlete, there are a few things you can do to increase your intake of dietary nitrate:

    • Eat more beets, spinach, and arugula.
    • Drink beet juice.
    • Take a nitrate/beetroot supplement (recommend food over supplement)

    It is important to note that dietary nitrate is not a magic bullet. It will not make you an overnight champion. However, it can help you to improve your performance and reach your athletic goals.

    Here are some specific tips for how to apply this information to your own training:

    • If you are training for an anaerobic event, such as a sprint or weightlifting competition, you may want to consume beets or beet juice 30-60 minutes before your workout.
    • If you are training for an aerobic event, such as a marathon or long-distance swim, you may want to consume nitrate rich foods or beet juice throughout the day leading up to your workout.
    • Dietary nitrates don’t appear to be stored in the body so consuming them the day of and relatively close to your event appears to be the best strategy.
    • Always try new foods around training before trying on game days!

    Conclusion

    Dietary nitrate is a compound that has a number of beneficial effects on human health, including improved blood flow, reduced blood pressure, and increased exercise performance. Studies have shown that nitrate supplementation can improve both anaerobic and aerobic exercise performance. If you are looking to improve your athletic performance, you may want to consider adding dietary nitrate to your diet.

    Study referenced: click here

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  • Heat, Hydration, Performance, Recovery, Wellness

    To rehydrate best and quickly, trusting your thirst may not be the way to go

    When training, sweat is naturally going to be a result of it. Especially during the summer months this is going to be even more true. Hydration as always is going to play an important role in balancing that. We know drinking plenty of water is important for overall health and performance but how do you know how to rehydrate properly? Having a plan and system in place can help ensure that you set yourself up to rehydrate properly and thus go into the next event properly hydrated.

    Impact of proper hydration

    Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

    The impact cannot be stated enough yet it’s still all too easy for people to come up short. Going into an event/activity just 2% dehydrated can have a noticeable impact on you. Not only will this decrease physical performance it can also negatively impact cognitive performance. Put those two things together when out on the field and it’s going to be a long day! To add even more, it also increases the risk for soft tissue injuries (ie. muscle tweaks, pulls, tears). Going into practice or a game hydrated begins immediately after your last one ended.

    Rehydrate with how much fluid?

    After physical activity you’re going to lose weight from the water lost in your sweat. Measuring your weight to determine that loss will tell you how much you need to drink to make up that loss. Before training take your weight in minimal clothing and then after training take your weight in similar clothing but dry clothes to avoid the sweat weighing things down. Whatever that difference is, you need to drink 1 standard bottle (16oz) for every 1 pound lost. This is in addition to what you already need to be drinking for a typical day. 

    Rehydrate with what beverages?

    While water is typically the most easily available, having something with electrolytes can be extra helpful. Added sodium can help the body absorb the water that is being drank to avoid a lot of it passing through by going to the bathroom. Milk is also a great rehydrating beverage and has been shown to help rehydrate equal to sports drinks. The added electrolytes of most sports drinks though have an added bonus where the sodium makes you even more thirsty and thus driving up the fluid intake.

    Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

    Thirst isn’t your best judge

    Thirst increasing from sodium is helpful but don’t rely just on thirst to dictate how much you should drink. A new study dove into this very topic testing individuals after exercise. Up to about a whole day afterwards, those going off of thirst alone were still in a slightly dehydrated state. If those individuals then went into another practice the next day already dehydrated, that will only continue to add to that dehydration. It can be a slippery slope if not mindful. Make sure you try to keep an eye on your weight changes and at a minimum get that 1 bottle per pound drank.

    Putting it all together

    Your baseline hydration needs are to drink half your body weight (pounds) in ounces of fluid. For example, a 180 pound individual would have a baseline need of 90oz of water per day. The fluid to replace the sweat from their workout gets added onto that. So, if they lost two pounds while practicing, they would need an extra two bottles (32oz) of fluid. This brings their daily total up to 122oz. It might seem like a lot at first but if you gradually build your fluid intake up you’ll start to notice the difference. Enjoy all the benefits of improved performance and decreasing your risk of those annoying soft tissue tweaks.

    Study referenced: click here

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  • Energy, Sleep, Wellness

    Move more if you want to sleep better with less fatigue

    Regular exercise is a recommendation that has been around forever it seems. Unfortunately, is still feels like it hasn’t been said enough. Those who move more tend to see benefits and improvements in just about every aspect. With such crazy schedules though it can be tough for many to get that regular activity in. This can be even more true for students when finals week hits. Especially for student athletes with so many additional commitments, during the off season this can be a tough spot as well. Without the scheduled regular practices now the activity levels can sometimes decrease. Not only is it important to continue regular movement to maintain fitness, it helps in overall wellness throughout the day.

    Negatives when you don’t move more

    When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

    Where to begin with this. For athletes it should go without saying that regular movement is crucial for maximizing performance and recovery. The intensity naturally needs to be adjusted for goals but movement is key for that. When moving less and/or sitting for prolonged periods of time, blood flow in the body tends to slow and become more difficult. Delivering nutrients and oxygen while helping to remove byproducts is a key part of what blood does. If not flowing properly those things don’t happen. As a result, people are at an increased risk for cardiovascular issues, diabetes and overall increased soreness. None of which I would put on a list of desirable things to have.

    Exercise is more than just performance

    Just like described previously the various ways lack of movement can impact the body, same thing on the other end occurs with more movement. Sleep in particular is one area that this recent study showed benefiting from it. With all the benefits that sleep provides as well this is a huge factor. Exercise and movement increase serotonin released in the body which contributed to that fatigue feeling the longer you exercise. While in the moment it makes you feel physically tired, it can actually help regulate your circadian rhythm so that you’re able to sleep better with improved quality at night. Improved sleep means less fatigue and better ability to focus tomorrow.

    When you move more, that exercise also exposes the body to a more controlled stressor. Stress is a natural part of life that can cause a lot of havoc if not kept under control. Moving more though exposes the body to stress and forces it to have to manage it. Just like anything, the more you do it the better you get. So the more the body learns to clear out the stress from exercise, it can better manage life stress as well. More relaxed activities such as yoga and Pilates can be great as well with their added impact on the nervous system. Breathwork is typically a main focus in those and proper breathing increases the parasympathetic system response. This is very helpful come bedtime again when trying to calm down to sleep better.

    Finding time for regular movement

    Busy schedules are the biggest challenge for the majority of us. It’s important to note that it’s a big mindset piece. Don’t always view movement as only a two hour totally exhausted and sweaty event. Movement can be something as simple as yoga, a walk or stretching. Naturally there are added benefits of adding in some additional intense activities but some movement is better than nothing. Try to sneak in a little walk or stretch in the morning, around lunch or before bed. Even during finals week when it feels like you have to study 24/7, give yourself a mental break. You’ll come back feeling more refreshed and actually able to study better.

    When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

    Get out there and move more!

    Don’t overthink it. Some movement is better than no movement. Do what you can and if you find yourself with some extra time, make the most of it and get after it a little bit. But consistency is they key as it is with most things. Those activities that appear seemingly small in the moment, all add up over time. In a time where most of us have come to expect things instantly, patience is a great virtue to continue working on.

    Study referenced: click here

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  • Hydration, Performance, Weight, Wellness

    Sugary beverages impact on performance and well being

    In case you haven’t walked through the drink aisle of a grocery store lately, it’s absolutely loaded with options. From hundreds of types of water to sodas to sports drinks it’s a maze to navigate. Sugary beverages in particular are found in abundance everywhere you look. Both with actual sugar and those with sugar substitutes. Having so many options readily available it can be very confusing to know what to grab. Answering that has been a key area of focus in research to learn how these different drinks impact our health.

    Types of sugary beverages

    Options are certainly plentiful in this area. The most popular sugary beverages are sodas, sports drinks, energy drinks, coffee creamers and fruit juice. Each drink has its own reputation but one thing in common is that they all provide a type of sugar. Fruit juice is the biggest outlier in this group as it is a natural product containing extra nutrients in it. Compared to those with just added table sugar to it this does offer some additional benefits. These different sources of sugar have some slight differences in their impact on the body. Overall though it’s important to stay mindful of how much of each you are having.

    Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

    Prevalence of sweetened beverages

    Everything in moderation is the popular saying. That is increasingly difficult for things such as sweetened beverages when they are so prevalent. Even for kids they’re present in popular snacks as well as school lunches. You have juice boxes, chocolate and strawberry milk in most cafeterias now-a-days. Like the fruit juice the milk has a lot of added benefits nutrient wise but these sources of added sugar can all add up. As we get older too constant advertisements for sports drinks, soda and energy drinks are very influential. You can’t walk anywhere without seeing a vending machine or store where a drink can be found. The convenience of powder water flavor packets also makes it even easier to travel with some added sugar. With these items so easily available it’s important to maintain awareness to avoid unintentionally overconsuming them.

    When to have them

    The goal of this isn’t to say avoid these items for the rest of your life. I just want to increase awareness to ensure you aren’t having too much accidentally. There are proper times and places for these sweetened beverages. Sports drinks being the main one if ideal for moments of intense physical activity. The body is in a state to utilize those extra sugars for performance. This is very different than drinking a Gatorade while being asked “Are you still watching?” by Netflix. Soda has a place as well and is a go-to item for a lot of endurance athletes. Flat soda can provide a little caffeine with some quick sugars that again the body is going to use for performance very well in this situation. General recommendations on when to limit these items is when not as active. Drinking sugary beverages (even those with sugar substitutes) 24/7 may result in some longer-term health complications.

    Negatives of sugary beverages

    Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

    In case it needs to be reiterated, sugar in and of itself isn’t exactly the enemy. Constant consumption of sugar though does warrant some concern if not careful. The latest study referenced here dives into an overview of many studies looking at that impact. What this review found was a correlation between those who drank more sugar sweetened and artificially sweetened beverages and an increased risk of health complications. Specifically, the complications noted were hypertension, cardiovascular disease, diabetes and overall all-cause mortality (aka death). Across the board each type of sweetened beverage showed a greater risk of problems arising.

    One important piece to mention is that correlation does not equal causation. Simply because those who drank more of these beverages had more health issues doesn’t mean the beverages directly caused it. Sweetened beverages can actually increase hunger and result in eating more. Eating too much will result in weight gain and too much weight gain has been known to cause a wide array of issues. It’s important not to make too many strong claims as some media articles will spin this review to say. That being said it’s also a good reminder to stay mindful of what you’re drinking.

    To drink or throw away

    Like most things in life, moderation is key. If you are having sweetened beverages every single day for no reason other than enjoying the flavor it may be worth considering pulling back a bit. On the other hand if having one once in a blue moon, you likely don’t need to worry! Water is still the leader and should be a cornerstone of your overall hydration. Then depending on your training and energy needs some sweetened beverages may be worthwhile. This is intentional and strategic implementation though. Stay mindful and make sure not to be avoiding water.

    Study referenced: click here

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  • Energy, Performance, Wellness

    Mental fatigue could be hurting your physical performance

    The brain uses a whole lot of energy and is going essentially 24/7. We’d run into some really challenges if it wasn’t! This mental fatigue though can really add up and have quite the impact on our bodies in a variety of ways. One of which is the impact on physical performance. The mind-muscle connection is a very real thing and a tired mind could impact that. It’s important to work on finding that balance of mental and physical fatigue for optimal performance.

    What is mental fatigue

    This isn’t a trick question I promise! Mental fatigue is when our brain is doing a lot and gets tired. The exact same thing that happens to muscles when not given adequate rest. With the brain though some of those tasks aren’t as obvious as physical ones involving lifting weights. Our brains are being worked in a wide variety of manners just in our daily living. Some examples include office work, driving, reading, school work, using social media and even playing videogames. All of these things can add up causing fatigue to build up. This feeling is presented as overall feeling tired, “groggy” and slower decision making. Especially during competition you’re going to want to be able to assess the entire field and make accurate/quick decisions. Then once the decision is made it’s important be optimally be able to physically execute that decision.

    We all have a lot going on every day. All of that mental fatigue though could have a negative impact on your physical performance.

    Physical effects of mental fatigue

    One of the most noticeable effects is on how difficult tasks feel. In situations of doing the exact same work, if mentally fatigued those situations feel much more tiring. As a result, when feeling more tired, you aren’t able to train/compete for as long or as well. Definitely not ideal! Currently it appears the effects are most noticeable on endurance performance. The study referenced here looked at how many reps could be lifted of a submaximal weight. While that showed decreased performance and increased fatigue in the mentally fatigued groups, maximal strength doesn’t appear to be as impacted. For single explosive task this may not be a major issue but for games it could have a large effect.

    What to take away from this

    Team sports and most competitions require at least some form of endurance to perform optimally. This indicates that in preparation it would be best to try and limit mentally challenging tasks in the build up. For student athletes this can be a challenge especially around finals week. The best strategy is doing study early and do work ahead of time to avoid cramming around competition. If unable to be avoided, adding in a proper nap could be incredibly helpful as well. That nap could help to reduce some of that mental fatigue before a match. It also may not be a bad idea to try and limit social media in the immediate lead up. So stay focused on the task at hand, relax and go compete.

    Study referenced: click here

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