Showing posts with label water. Show all posts
Showing posts with label water. Show all posts
What to Eat or Drink Before a Race
The Day Before a Long Run or Race
Drink up: Divide your weight in pounds by two to determine the number of ounces of water you should drink daily. (For a 140-pound woman, that's 70 ounces, or roughly nine cups.) Going longer than 10K the next day? Take in extra electrolytes. "You lose electrolytes—minerals like sodium, potassium and magnesium—as you sweat, so it's good to start with a full tank" .
Eat up: Generally speaking, the longer the run, the more carbs you need. For races that last 90 minutes or longer, "increase your daily carbohydrate intake to 60 to 70 percent of your total calories beginning three days before your run". "And spread it out through the day." Translation: Don't simply down a giant plate of pasta the night before. Also, avoid foods high in fat or fiber to keep your belly happy.
Race Day
Wake-up: Drink eight to 16 ounces of liquid. This should be water or a sports drink, such as Argi+, or a combination of both. You can also have coffee, as caffeine may improve performance for some.
One to two hours before: Have a light, 180- to 300-calorie meal with a three to one ratio of carbs to protein, such as a smoothie with frozen fruit, milk and protein powder; one cup of nonfat Greek yogurt with eight strawberries; or two slices of toast with peanut butter.
15 minutes before or at starting line: Drink another eight to 16 ounces of liquid. For runs of less than 60 minutes, stick with water. If you're going long, "definitely use a sports drink, because its carbohydrates will help delay fatigue and give you energy".
First hour: Whenever possible, aim to drink four to six ounces of water every 15 to 20 minutes.
Second hour and after: Continue swigging every 15 to 20 minutes, but to provide muscles with the fuel they need to perform optimally, make sure you're drinking a liquid with carbs and electrolytes, like a sports drink, or try a combination of portable energy gels or chews and H2O. Aim to consume 30 to 60 grams of carbohydrates per hour during efforts that last longer than an hour.Find out more:How much water you really need to drink
Finish line: As soon as possible after finishing, have a snack or a drink that contains about 20 grams of protein and is high in carbs. "To jump-start recovery, it's best to take in something right away to help rehydrate muscles and stimulate muscle repair and rebuilding". Some good bets include a protein recovery drink, a yogurt smoothie made with fruit, or Forever Lite Ultra Protein Shake.
Rest of the day: To rehydrate, drink water as usual and try the pee test: "Your urine should be light yellow, like the color of lemonade". If it's darker—the color of apple juice, say—keep sipping. If you're a heavy or salty sweater, replenish lost sodium with a handful of salty food, like pretzels or salted nuts, or an electrolyte drink.
Coconut Water or Sports Drink: Which Is Better After a Workout?
Coconut water is touted as nature's sports drink for good reason; just like Gatorade or Powerade, it contains high levels of electrolytes like sodium, magnesium, and potassium. But a recent study suggests that when it comes to the coconut water vs. sports drink debate, you may be better off keeping the coconut water for lighter workouts and reaching for a sports drink for your sweatier exercises.
The study, presented at an American Chemical Society meeting, found that coconut water contains less sodium than the manufactured sports drinks: 400 mg/liter vs. 600 mg/liter. When it comes to a sweaty workout session, replacing the sodium lost from your body is important in order to keep your muscles and nerves functioning properly, and the study's authors say that coconut water may not contain enough to do so.
However, other nutrients, like magnesium and carb count, were similar between both coconut water and sports drinks. Coconut water contains far higher levels of potassium, which is crucial for proper organ function; coconut water also contains high levels of disease-fighting antioxidants, and other studies have noted no real difference between rehydration through coconut water, water, or a sports drinks after 60 minutes of dehydrating exercise. In any case, this study is a good reminder that proper hydration is important when you're working out — especially when it's a particularly long or grueling routine — and knowing the health benefits of both coconut water and conventional sports drinks can help you make a decision that's good for your body.
Make a difference in your life try something new!Keep reading!
The study, presented at an American Chemical Society meeting, found that coconut water contains less sodium than the manufactured sports drinks: 400 mg/liter vs. 600 mg/liter. When it comes to a sweaty workout session, replacing the sodium lost from your body is important in order to keep your muscles and nerves functioning properly, and the study's authors say that coconut water may not contain enough to do so.
However, other nutrients, like magnesium and carb count, were similar between both coconut water and sports drinks. Coconut water contains far higher levels of potassium, which is crucial for proper organ function; coconut water also contains high levels of disease-fighting antioxidants, and other studies have noted no real difference between rehydration through coconut water, water, or a sports drinks after 60 minutes of dehydrating exercise. In any case, this study is a good reminder that proper hydration is important when you're working out — especially when it's a particularly long or grueling routine — and knowing the health benefits of both coconut water and conventional sports drinks can help you make a decision that's good for your body.
Make a difference in your life try something new!Keep reading!
If you have never heard about ARGI+, then are you probably thinking to yourself, right now, "What the heck is ARGI+?"
**ARGI+ is a daily supplement containing L-arginine and Vitamin Complex from Forever Living Products.**
Over the last decade or so, L-arginine which is an amino acid has received a lot of attention thanks to Dr. Ferid Murad. His research which won him the 1998 Nobel Prize in Physiology or Medicine showed that - L-arginine worked in the body by being converted to nitric oxide which acts as a signalling molecule in the cardiovascular system, bringing about the dilation of blood vessels.
ARGI+ combines the benefits of L-arginine with those of a vitamin complex (vitamins C, K2, B6, D3, B9 and B12). Watch the video below to see what Dr. Ferid Murad has to say about ARGI+.
2- Supports the immune system. the nitric oxide from L-arginine is used by white blood cells and other cells of the immune system to fight against bacterial infections. Nitric oxide makes these cells more lethal.
3- Helps maintain healthy blood pressure and cardiovascular system. Nitric oxide dilates the blood vessels, hence reducing blood pressure levels.
4- Aids in bone and tissue growth repair, so is particularly appropriate after fractures and soft tissue injury.
5- Nitric oxide formed from L-arginine permits greater blood flow and may improve sexual function. Sexual organs rely on a good blood supply for better functioning.
6- Increases muscle mass and strength, whilst reducing the amount of fatty tissue. L-arginine helps your body manufacture creatine, a protein that contributes to muscle mass and power. It also helps the body get rid of creatinine which is a waste product of the muscle building process. This is a great benefit for sports men and women.
7- The pomegranate and fruit components added to ARGI+ are a rich source of antioxidants; needed to fight the damaging effects of free radicals.
8- Contains an extract of red grape that helps reduce blood cholesterol levels.
9- Affects insulin sensitivity, so it is particularly useful in maintaining blood glucose control. A benefit which will be appreciated by diabetic patients.
10- Acts to increase anti-ageing hormones. No one wants to look older than their actual age right?
The vitamins added to ARGI+ have the following benefits.
Vitamin C: important for immune system, a healthy nervous system, concentration, sleep, healthy bones and skin.
Vitamin K2: for bone formation, blood clotting, healing and vitality.
Vitamin B6: for the immune system, a healthy nervous system, brain, muscles, oxygen transportation, protein, fat and carbohydrate.
Vitamin D3: for the immune system, bones, healthy nervous system and positive mood.
Vitamin B9: for new cells, brain, nerves and growth.
Vitamin B12: for healthy nervous system, positive mood, brain, growth and oxygen transportation.
A daily serving of ARGI+ mixed with 8 ounces (240ml) of water or any of the aloe drinks (Aloe Gel, Aloe Berry Nectar or Forever Freedom) provides you with the required dosage of L-arginine and vitamins which boost the body and produces optimal performance.
Interested in ARGI+ or any of the Aloe Vera drinks, Click Here to get one now.
If you found this post interesting, do not hesitate to share it with others.
**ARGI+ is a daily supplement containing L-arginine and Vitamin Complex from Forever Living Products.**
ARGI+ combines the benefits of L-arginine with those of a vitamin complex (vitamins C, K2, B6, D3, B9 and B12). Watch the video below to see what Dr. Ferid Murad has to say about ARGI+.
What Are The Benefits Of ARGI+
1- ARGI+ is a marvellous daily supplement that supports better health throughout many systems of the body, delivering optimal performance.2- Supports the immune system. the nitric oxide from L-arginine is used by white blood cells and other cells of the immune system to fight against bacterial infections. Nitric oxide makes these cells more lethal.
3- Helps maintain healthy blood pressure and cardiovascular system. Nitric oxide dilates the blood vessels, hence reducing blood pressure levels.
4- Aids in bone and tissue growth repair, so is particularly appropriate after fractures and soft tissue injury.
5- Nitric oxide formed from L-arginine permits greater blood flow and may improve sexual function. Sexual organs rely on a good blood supply for better functioning.
6- Increases muscle mass and strength, whilst reducing the amount of fatty tissue. L-arginine helps your body manufacture creatine, a protein that contributes to muscle mass and power. It also helps the body get rid of creatinine which is a waste product of the muscle building process. This is a great benefit for sports men and women.
7- The pomegranate and fruit components added to ARGI+ are a rich source of antioxidants; needed to fight the damaging effects of free radicals.
8- Contains an extract of red grape that helps reduce blood cholesterol levels.
9- Affects insulin sensitivity, so it is particularly useful in maintaining blood glucose control. A benefit which will be appreciated by diabetic patients.
10- Acts to increase anti-ageing hormones. No one wants to look older than their actual age right?
The vitamins added to ARGI+ have the following benefits.
Vitamin C: important for immune system, a healthy nervous system, concentration, sleep, healthy bones and skin.
Vitamin K2: for bone formation, blood clotting, healing and vitality.
Vitamin B6: for the immune system, a healthy nervous system, brain, muscles, oxygen transportation, protein, fat and carbohydrate.
Vitamin D3: for the immune system, bones, healthy nervous system and positive mood.
Vitamin B9: for new cells, brain, nerves and growth.
Vitamin B12: for healthy nervous system, positive mood, brain, growth and oxygen transportation.
A daily serving of ARGI+ mixed with 8 ounces (240ml) of water or any of the aloe drinks (Aloe Gel, Aloe Berry Nectar or Forever Freedom) provides you with the required dosage of L-arginine and vitamins which boost the body and produces optimal performance.
Interested in ARGI+ or any of the Aloe Vera drinks, Click Here to get one now.
If you found this post interesting, do not hesitate to share it with others.
How Much Water You Really Need to Drink Daily
Half your weight may sound like a sky-high amount of water to sip, but this magic number could be the key to unlocking your body's fat-burning potential.
Stay Hydrated by drinking about half your body weight in fluid ounces of water!Sipping on cold water helps you burn about 100 more calories over the course of the day.
We recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories." It may sound like a ton of liquid, but it's an absolutely doable amount; for example, if you weigh 150 pounds, I recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.
We recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories." It may sound like a ton of liquid, but it's an absolutely doable amount; for example, if you weigh 150 pounds, I recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.
If you're a soda or juice drinker who is having a tough time making the transition to good old H2O, try these healthy water additions like lemon and mint that can amp up the flavor of your cup and double its detox power.
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