8 Key Tips to Hydration and Recovery

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   Quick Facts:
# Protein assists ts with muscle repair
# High Sugar not essential for sustained endurance
# 2.5:1 Carbohydrate to Protein ratio
# Balanced body chemistry reduces muscle damage
# The right drink improves recovery
# Performance is planned

Have you ever woken up from a training session and struggled to get to the next one? Have you ever suffered headaches, muscle fatigue, severe muscle soreness or constant injuries which have kept you from achieving your performance potential? Or do you train continuously and don’t see the gains from all your hard work?

Follow the next 8 weeks for A special report including one Hydration and Recovery Tip per week...it may be the edge you have been looking for!

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ricky Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin Group Senior Administrator Joined: 24-Jan-2008 Online Status: Offline Posts: 64	Quote Reply Topic: 8 Key Tips to Hydration and Recovery Posted: 15-Jul-2010 at 3:03pm
	Quick Facts: # Protein assists ts with muscle repair # High Sugar not essential for sustained endurance # 2.5:1 Carbohydrate to Protein ratio # Balanced body chemistry reduces muscle damage # The right drink improves recovery # Performance is planned Have you ever woken up from a training session and struggled to get to the next one? Have you ever suffered headaches, muscle fatigue, severe muscle soreness or constant injuries which have kept you from achieving your performance potential? Or do you train continuously and don’t see the gains from all your hard work? Follow the next 8 weeks for A special report including one Hydration and Recovery Tip per week...it may be the edge you have been looking for!

ricky Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin Group Senior Administrator Joined: 24-Jan-2008 Online Status: Offline Posts: 64	Quote Reply Posted: 15-Jul-2010 at 3:06pm
	HYDRATION AND RECOVERY TIP #1 - Week 1 Balanced body chemistry before, during and after sport/exercise can extend endurance, speed muscle recovery and reduce muscle damage. a. A key aspect to a successful exercise regime whether recreational, health driven or competitively targeted is proper energy supply and hydration of active muscles both during and after exercise/competition b. Optimal athletic performance requires proper nutrition and hydration during and after exercise sessions. This is especially true of endurance athletes where long periods of exertion may deplete endogenous energy stores, potentially compromising performance, recovery and athletes’ health. Tip number two will follow next week...8th week will include full report including all referencing for statements.

warren Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 16-Jul-2010 Location: Brisbane Online Status: Offline Posts: 1	Quote Reply Posted: 16-Jul-2010 at 8:48am
	Interesting article Ricky Probably the best analysis of sport science generally is The Science of Sport (and no I have no association with them). They have a series of articles on nutrition and hydration the first of which can be found here http://www.sportsscientists.com/2007/10/part-i-history-of-fluid-intake-and.html Probably one of the most fundamental points that they make is that most of the research into nutrition and hydration is undertaken by the manufacturers of sports drinks. What better way to sell sports drinks than by persuading athletes that they are at risk of severe dehydration if they dont drink plenty of energy giving drinks. I regularly train in a gym and I frequently see people training, bottle of water in hand, sipping/glugging away every few minutes even when they are there for 20 or 30 minutes. This is a manifestation of the level of propaganda out there. Yes nutrition is important. Yes hydration is important. But what exactly does optimal nutrition and hydration mean? I suspect it does not mean what many people put into practice!
	Warren 75 Marathons and counting

ricky Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin Group Senior Administrator Joined: 24-Jan-2008 Online Status: Offline Posts: 64	Quote Reply Posted: 16-Jul-2010 at 11:23am
	Hi Warren, That too is an interesting article which you linked to. In answering your question, optimal hydration will vary from person to person, sport to sport so it is often difficult to determine the perfect blend of protein, carbohydrates, electrolytes...etc for every person. The tips which I will be providing over the next 8 weeks simply provide endurance athletes with a guide on how to hydrate and the importance of replacing fluids lost during prolonged exercise. Certainly we agree that over hydrating with something like water can dilute your body's natural electrolytes and leave you feeling "light headed" post exercise... All references made in the 8 Tips are from respected sports science advocates, peer reviewed journal articles, Sports Dieticians Australia facts sheet and more... As with most information out there, there will always be a differing point of view ... however put, the more information we receive from credible sources the better! Keep tuned for Hydration and Recovery Tip 2 next week!

Scottdog Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 16-Jul-2010 Online Status: Offline Posts: 1	Quote Reply Posted: 16-Jul-2010 at 12:19pm
	Interesting point Warren. Thanks for the link - the discussion over hydration is very interesting and the source appears to be a couple of proteges of Dr Tim Noakes - arguably the Godfather of running science. Anyone who has any sought of scientific background is well aware of the corruptability of research for the almighty dollar. I consider myself a bit of a sceptic in this regard. The bottom line is the word research alone holds too much weight. The QUALITY of the research design dictates the value of the research. This is not to say that all research funded in this manner is false or should be thrown out the window. The field of sport and exercise science is definitely in its infancy and as far as the general public goes - the filter through is best described as a guideline. In terms of the sportsscientists.com - The point they are trying to make is that drinking too much can kill in an endurance event where the conditions do not suggest otherwise. There is a definite climate issue that is identified within their chat room that the incidence of hyponutremia in Australia is quite low due to the warmer climate. Furthermore, the proposed fluid plan of drinking when you are thirsty as the only strategy for any athlete in any circumstance has about as much evidence to support it as the dogmas they are intending to break. Who is to say that the person guzzling water at the gym is not physiologically thirsty??? However, there is strong physiological evidence to suggest that the intake of carbohydrate and water during prolonged exercise and following prolonged exercise leads to a more adequate synthesis of glycogen and aids in recovery which was the initial point being raised and it is fair to say that at this stage this is the 'guideline' that is best supported by quality evidence.

twosheds Members Profile Send Private Message Find Members Posts Add to Buddy List Moderator Group Joined: 26-Jan-2008 Location: Brisbane Online Status: Offline Posts: 498	Quote Reply Posted: 17-Jul-2010 at 5:35pm
	I was under the impression that hyponutremia was more likely the longer a person in out there- Ie more common in slower runners in marathon and Ironman events who lose salts through sweat but the over replace the lost fluid, but not the salts, leading to an extreme dilution of body salts. If they are out there a long time- they have time to drink too much and to lose more salts. I believe ( from my very scientific watching of 60 minutes) that the unexplained death on Kokoda trail are possibly as a result of hyprnutremia. Very hot conditions- leading to heavy sweat losses followed by lots of water with not enough electrolytes. Still makes a ood case for drinking sports drinks. Still it is far more likely for the average athlete to suffer dehydration in a race rather than hyponutremia. Intraining holds seminars in the lead up to the major marathons on Nutrition- led by a Nutritionist - formerly of AIS. I for 1 can say that I followed her carbo load and hydtarion plan and finished that marathon in a 22 min PB ( 3;30:10- for a 47 year old female- is Ok) and finished the race as fast as I started it. I didnt hit the wall, didnt slow down, didnt dehydrate or over hydrate. Id recommend attending these . And yes she has us drinking lots of sports drinks. Twosheds
	Its just an ordinary garden shed. I was briefly thinking of getting another and since then a few friends have called me "two sheds"

calberteri Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 20-Jul-2010 Online Status: Offline Posts: 2	Quote Reply Posted: 21-Jul-2010 at 4:43pm
	<span id="ctl00_MainHolder_lbl">A healthy diet that fuels your body is key to performance and recovery. The more you can focus on fresh whole foods the better your body will feel. Try to stay away from artificially processed foods especially those with a lot of added sugar.</span> Edited by Steve The Footman - 24-Jul-2010 at 5:46am

twosheds Members Profile Send Private Message Find Members Posts Add to Buddy List Moderator Group Joined: 26-Jan-2008 Location: Brisbane Online Status: Offline Posts: 498	Quote Reply Posted: 21-Jul-2010 at 8:22pm
	Except when carbo loading.
	Its just an ordinary garden shed. I was briefly thinking of getting another and since then a few friends have called me "two sheds"

ricky Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin Group Senior Administrator Joined: 24-Jan-2008 Online Status: Offline Posts: 64	Quote Reply Posted: 24-Jul-2010 at 10:08am
	HYDRATION AND RECOVERY TIP #2 - Week 2 Using the right sports drink before, during and after sport/exercise is a convenient and effective way to ensure you remain hydrated and improve your recovery. a. Before - Sports drinks may be used before an event to fine tune an athletes fluid and fuel intake. The carbohydrate tops up muscle glycogen fuel levels while the added sodium may reduce urine losses before exercise.3 b. During - Sports drinks are designed for use during exercise for optimal fluid and fuel delivery. They will allow the athlete to perform for longer and more effectively in training and competition.3 c. After - Sports drinks assist to meet individual’s nutrition recovery goals by replacing fluids lost in sweat and also assist with refuelling to replenish muscle glycogen stores. To meet all recovery goals, the ingestion of sports drinks should be supplemented with other fluids that can provide additional carbohydrates, protein and other nutrients essential for recovery.3 Edited by ricky - 24-Jul-2010 at 10:10am

ricky Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin Group Senior Administrator Joined: 24-Jan-2008 Online Status: Offline Posts: 64	Quote Reply Posted: 30-Jul-2010 at 5:01pm
	HYDRATION AND RECOVERY TIP #3 - Week 3 Specific carbohydrates to protein ratio has been shown to deliver better hydration during and after sports/exercise than water or a carbohydrate only drink. The traditional approach of ‘carbo loading’ and water consumption largely gave way to electrolytes and carbohydrate containing beverages for ingestion during exercise. These beverages were designed to provide a steady energy supply to active muscles throughout an exercise session, but many provide only an immediate and acute energy boost leaving muscles without adequate energy supplies at critical moments. More studies have shown that consumption of a mixture of carbohydrates and protein can yield a better muscular performance during exercise and more rapid and complete muscle recovery post – exercise.4 Look out for Hydration and Recovery for distance athletes in week 4...stay tuned!

ricky Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin Group Senior Administrator Joined: 24-Jan-2008 Online Status: Offline Posts: 64	Quote Reply Posted: 07-Aug-2010 at 1:28pm
	HYDRATION AND RECOVERY TIP #4 - Week 4 Post exercise, rehydration with protein, stimulates protein synthesis, supports training adaptations and reduces muscle damage. a. Protein, particularly whey protein isolate, is essential in recovery as it contains high levels of certain amino acids that stimulate protein synthesis, helping to prevent muscle breakdown. b. The body is not only delivered the building blocks for protein, but is also provided with high concentrations of amino acids that actually stimulate the process itself. Look out for Hydration and Recovery for distance athletes in week 5...stay tuned! Edited by ricky - 07-Aug-2010 at 1:31pm