This study just came out on how rinsing the mouth with carbohydrate, not even swallowing it, will produce a better cycle time trial. Again this study shows the same principle of mouth rinsing improving cycling performance. There is research to prove the importance of pre-ride and during consumption of carbohydrates, such as this and this, to improve cycle time performance.
Those of you that have stomach problems during higher power efforts might benefit from just spitting out the carb drink. Of course, you don’t want to do this with other competitors around you. It could get you into a sticky situation.
Marc
Posted by admin as Nutrition, power at 3:00 AM MST
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My last post I discussed the importance of water. Water is the medium in which the biochemistry of the body takes place and to dissipate heat. Our cells are bathed in water. So it’s no wonder how important water is to our existence. The relationship that sodium and potassium has to water is that when the concentration of sodium is high on the outside of the cell this draws water out of the cell. This will cause cramping and heat related injuries. When the concentration of sodium is less on the outside of the cell and the concentration of potassium is higher inside the cell this draws water into the cell. This is desirable. The process to keep this in balance uses energy via a mechanism called the sodium-potassium pump. At rest 2/3rds of the energy you use is needed by this pump to maintain equillibrium. So you can see how important water and these electrolytes are.
Excess sodium intake can be problematic. The National Research Council suggests 1 gr of sodium per day. Large amounts of sodium ingested, of a prolonged period of time, can cause swelling and dizziness. Also, prolonged periods of sodium intake can lead to high blood pressure. The best way to reduce sodium intake is to cut back on the table salt.
Now the good that sodium brings us. Sodium helps with water regulation. In the kidneys it helps uptake water back into the vascular system when dehydration occurs. Don’t go overboard and think that consuming sodium will prevent dehydration. Taking large amounts of sodium prior to exercise will draw water into the small intestine from the vascular and muscular system thus contributing to dehydration. The days of taking salt tablets are long gone.
Even being cautious with a sports drink is recommended. The amount of sodium in these drinks could pull water out of your system to dilute the salt in your intestine.
Marc
Posted by admin as general at 2:59 AM MST
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Water makes up an estimated 60% of total body weight. Water helps regulate heat, chemical reactions, the movement of nutrients, digestion, absorption processes, circulation, and the excretion of wastes. Water is a major component of joint fluid and fluid in the brain/spine. Water is partly responsible for light and sound transmission in the eyes and ears.
The body, on average, looses 1-3 through respiration, excretion, perspiration, and chemical reactions. A high protein intake requires even more water to assimilate this in your body. A 2% decrease in water in your body can account for a 12%-15% decrease in performance. The body reacts by sending a signal to the brain before dehydration occurs to tell you to drink.
The replacement of water and electrolytes is especially critical during illnesses where vomiting and diarrhea occur. Seldom is it necessary to replace electorlytes during a workout. Water is crucial to replace during a workout. This prevents the body from taking fluids from other parts of the body to maintain blood volume and temperature. Excess sodium intake, low fluid intake, alcohol, caffeine and other diuretics will trigger the body to store water. A natural survival mechanism. By increasing fluid intake you will excrete this excess water thus reversing this survival mechanism and restore balance.
Water can be absorbed from the small intestine at a rate of 8-10 ounces every 20 minutes. This is the equivalent to one large water bottle per hour. Cold water enters the small intestine faster and therefore is recommended.
To check that you are getting enough water when working out weight yourself before and after and replace every pound lost with 24-30 ounces of water. Another plan is to drink the 8-10 ounces of water every 20 minutes to prevent the loss of water weight and performance.
Never take in large amounts of sodium while working out. This will draw water out of the muscles and cause severe cramping and suseptibility to heat stroke and heat exhaustion. It is recommended to take in a sports drink that is 6-8% sugar and contains 100 mg/ 8 oz. of fluid. Sweat rates vary with individuals so this may increase the need for fluid replacement. Remember, post workout to drink 16-24 oz of water depending on sweat loss.
Not only is water crucial while working out it is a crucial nutrient in every day activities. Make it a habit to include water in your daily nutritional requirements. My next post I’ll discuss the importance of the two electrolytes sodium and potassium.
Marc
Reference:
National Federation of Professional Trainers: Advanced Endurance Manual; pp 7-8. 2006
Posted by admin as Nutrition at 3:00 AM MST
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Really cool trainer that can power your computer ect…….
Marc
Posted by admin as general at 3:15 AM MST
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Coffee now has been discovered to block pain according to this research . There is a reason to feel pain as described in the web version of the Encyclopaedia Brittanica :
…a complex experience consisting of a physiological (bodily) response to a noxious stimulus followed by an affective (emotional) response to that event. Pain is a warning mechanism that helps to protect an organism by influencing it to withdraw from harmful stimuli; it is primarily associated with injury, or the threat of injury, to bodily tissues.
Posted by admin as Nutrition at 3:29 AM MST
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