Carbohydrates, which rapidly break down to blood sugar (glucose), are the body's primary and favorite energy source. The brain, nervous system and muscles are fueled mostly by glucose. Therefore, a continuous supply of carbohydrates is necessary to prevent body stores from being depleted. Inadequate carbohydrate intake leads to low energy levels, fatigue and impaired performance. Proper management of the amounts, types and timing of this nutrient is required to fill and refill the main "gas tank". Key carbohydrate guidelines are listed here:
- Carbohydrates should make up approximately 60 percent of your child's diet.
- Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.
- Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to optimize recovery.
- Depending on the sport, the growing athlete should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.
Showing posts with label nutritional supplements. Show all posts
Showing posts with label nutritional supplements. Show all posts
Saturday, August 28, 2010
Wednesday, August 25, 2010
Drink Plenty of Fluids Before Your Go on a Run
1. Be sure to always drink plenty of fluids some hours before your run as you will tend to be sweating excessive amounts of fluids. Water or electrolyte-balancing (isotronic) drinks are the very best fluids of choice. Avoid all other drinks such a soda or coffee, as sodium and caffeine do act as dehydrating agents. ALWAYS take a full water bottle with you as you run. There are plenty of running accessories available that will make carrying a bottle easy.
The electrolytes are important chemicals in our blood that help to regulate so many different functions within our body. Any imbalance of electrolytes can cause different symptoms, depending on whether the electrolyte levels are either too high or too low. You will need to be able recognize any of the symptoms of your own electrolyte imbalance, and what causes it. This way, you will be able to obtain the correct treatment when it becomes necessary, and therefore help to prevent any electrolyte imbalance in the future. Using Vitalyte can prevent these problems!
The electrolytes are important chemicals in our blood that help to regulate so many different functions within our body. Any imbalance of electrolytes can cause different symptoms, depending on whether the electrolyte levels are either too high or too low. You will need to be able recognize any of the symptoms of your own electrolyte imbalance, and what causes it. This way, you will be able to obtain the correct treatment when it becomes necessary, and therefore help to prevent any electrolyte imbalance in the future. Using Vitalyte can prevent these problems!
Friday, August 20, 2010
Running and Hydration
Dehydration, or heat exhaustion can happen very easily during excessive or strenuous physical activity, which are excessive sweating causes. Running or jogging happen to be the two main causes of heat exhaustion. Even though your body temperature is very likely to become high it does not mean that you cannot enjoy your running.
Millions of people run or jog every day, and there are extremely few incidences of death or permanent injury from heat exhaustion. The major key to preventing heat exhaustion is to take the necessary precautions before you begin your run...always. If you do not think it is safe, then it probably isn't. The best idea is to use a sports drink like Vitalyte to stay hydrated. Not only is Vitalyte an all natural sports drink it also contains the necessary electrolytes and minerals to keep you going!
Millions of people run or jog every day, and there are extremely few incidences of death or permanent injury from heat exhaustion. The major key to preventing heat exhaustion is to take the necessary precautions before you begin your run...always. If you do not think it is safe, then it probably isn't. The best idea is to use a sports drink like Vitalyte to stay hydrated. Not only is Vitalyte an all natural sports drink it also contains the necessary electrolytes and minerals to keep you going!
Sunday, August 1, 2010
Replenish Your Electrolytes Fast
When do we lose our Electrolytes ?
The most common way to lose our electrolytes is as simple as standing in the sun all day, or doing a vigorous exercise. Any time we sweat we are losing electrolytes. To replace these electrolytes we must take food, drinks or supplements .
So many people out there know of sodium and chloride being among the most important electrolytes, however don't think that by putting salt all over your food will be the only way to properly replenish your electrolytes.
We must take a look at other elements such as Calcium, Magnesium, Potassium and Phosphate which are present in most common sports drinks and supplements. These sports drinks are widely available and can work to replenish your electrolytes. Supplements out there also contain these elements to replenish your electrolytes and are often more organic and natural and can also assist your body in many other different ways.
The most common way to lose our electrolytes is as simple as standing in the sun all day, or doing a vigorous exercise. Any time we sweat we are losing electrolytes. To replace these electrolytes we must take food, drinks or supplements .
So many people out there know of sodium and chloride being among the most important electrolytes, however don't think that by putting salt all over your food will be the only way to properly replenish your electrolytes.
We must take a look at other elements such as Calcium, Magnesium, Potassium and Phosphate which are present in most common sports drinks and supplements. These sports drinks are widely available and can work to replenish your electrolytes. Supplements out there also contain these elements to replenish your electrolytes and are often more organic and natural and can also assist your body in many other different ways.
Friday, May 7, 2010
Sports Drinks or Energy Drinks?
In the last few years, a lot of debate has sparked about whether or not energy drinks make good workout drinks, and whether or not the so called sports drinks actually work. In this article, we'll try and take a good look at both - workout drinks and energy drinks - and weigh out the pros and cons of each drink type.
Sports drinks, also called rehydration drinks, are drinks that contain carbohydrate and salts to replace those lost in sweat during exercise. Their efficiency lies in the fact that an appropriate cocktail of carbohydrate, potassium, salt and sugar, together with electrolytes (electrically charged elements that ease hydration of the body) rehydrate the human body during exercise, better than water does. There are three types of rehydration drinks: Isotonic Fluid, Hypotonic Fluid, Hypertonic Fluid and they differ solely in the amounts of carbohydrate protein drinks, electrolytes and salts in them. These drinks are mainly taken during sports activities or shortly before them.
Energy drinks are drinks that contain high levels of caffeine and provide an energy boost, but, as caffeine (and other stimulants related to it, e.g. guarana on yerba mate) acts as a diuretic, dehydrating the human body, energy drinks are a no go for exercise. Energy drinks aren't workout drinks - caffeine isn't just addictive; it also dehydrates the human body, but even moderate dehydration (e.g. 1-2%) significantly reduces the overall muscle ability of the body, thus making your workout less effective.
Energy drinks also contain numerous vitamins that are thought to decrease the reaction time of the human brain. Caffeine typically sets in after two to three hours, so energy drinks are (if at all) taken an hour or two before the exercise. Caffeine acts as a stimulant and temporarily boosts your abilities--but do you really need that for workouts?
It is safe to say that sports drinks are far better for exercise than energy drinks, because sports drinks are lighter on the body; they have restorative functions; sports drinks work better on your well-being. While one might argue that an energy boost can improve the athlete's performance in competitions, there's little use to using energy drinks in sports that require a lot of energy, not to mention that all stimulants are banned from use in official competitions. Besides that, using energy drinks during longer activities like running a marathon can be plain dangerous because of the dehydration involved. Energy drinks, however, are by no means 'bad' - they are simply meant to be used at all-nighters and parties, not the gym.
Sports drinks, also called rehydration drinks, are drinks that contain carbohydrate and salts to replace those lost in sweat during exercise. Their efficiency lies in the fact that an appropriate cocktail of carbohydrate, potassium, salt and sugar, together with electrolytes (electrically charged elements that ease hydration of the body) rehydrate the human body during exercise, better than water does. There are three types of rehydration drinks: Isotonic Fluid, Hypotonic Fluid, Hypertonic Fluid and they differ solely in the amounts of carbohydrate protein drinks, electrolytes and salts in them. These drinks are mainly taken during sports activities or shortly before them.
Energy drinks are drinks that contain high levels of caffeine and provide an energy boost, but, as caffeine (and other stimulants related to it, e.g. guarana on yerba mate) acts as a diuretic, dehydrating the human body, energy drinks are a no go for exercise. Energy drinks aren't workout drinks - caffeine isn't just addictive; it also dehydrates the human body, but even moderate dehydration (e.g. 1-2%) significantly reduces the overall muscle ability of the body, thus making your workout less effective.
Energy drinks also contain numerous vitamins that are thought to decrease the reaction time of the human brain. Caffeine typically sets in after two to three hours, so energy drinks are (if at all) taken an hour or two before the exercise. Caffeine acts as a stimulant and temporarily boosts your abilities--but do you really need that for workouts?
It is safe to say that sports drinks are far better for exercise than energy drinks, because sports drinks are lighter on the body; they have restorative functions; sports drinks work better on your well-being. While one might argue that an energy boost can improve the athlete's performance in competitions, there's little use to using energy drinks in sports that require a lot of energy, not to mention that all stimulants are banned from use in official competitions. Besides that, using energy drinks during longer activities like running a marathon can be plain dangerous because of the dehydration involved. Energy drinks, however, are by no means 'bad' - they are simply meant to be used at all-nighters and parties, not the gym.
Wednesday, March 17, 2010
Sports Hydration
Athletes often view sports nutrition as a way to bulk up muscle and keep endurance levels high, but staying hydrated is an important part of the equation, too. Sports hydration isn't as simple as just drinking more water, though; too much water can cause electrolytes to become diluted. Electrolyte imbalance symptoms include headaches, nausea, muscle twitching, and disorientation. These important minerals can be replaced with an electrolyte drink, coconut water, or other options discussed below.
Staying Hydrated = Water + Electrolytes
Electrolyte molecules are found throughout the body, in the blood, cells, and tissues. They help keep the body's fluids in balance both between and within cells, keeping the endocrine, neuromuscular, and excretory systems working smoothly.
Electrolytes are made up of the following minerals:
•sodium
•potassium
•chloride
•calcium
•magnesium
•phosphate
•bicarbonate
Sports hydration includes replacing these minerals, as well as water, after sweating. An intense or long workout, or exercising in warmer temperatures, will cause more sweating, so even more water and electrolytes will need to be replaced.
Electrolyte Imbalance Symptoms
When an athlete sweats, water is lost from the body, and electrolytes are, too. When the electrolytes are lost, the systems they help regulate are disrupted, which can lead to discomfort, illness, comas, or even death. Here are some of the early electrolyte imbalance symptoms to watch out for.
•dizziness or feeling lightheaded
•headache
•confusion
•muscle pain, cramping, or twitches
•dark urine
•thirst
•dry mouth
If any of these symptoms are experienced during or after exercise, the athlete must have an electrolyte drink to start replenishing his/her body. If the symptoms persist or are severe, consult a doctor.
Staying Hydrated = Water + Electrolytes
Electrolyte molecules are found throughout the body, in the blood, cells, and tissues. They help keep the body's fluids in balance both between and within cells, keeping the endocrine, neuromuscular, and excretory systems working smoothly.
Electrolytes are made up of the following minerals:
•sodium
•potassium
•chloride
•calcium
•magnesium
•phosphate
•bicarbonate
Sports hydration includes replacing these minerals, as well as water, after sweating. An intense or long workout, or exercising in warmer temperatures, will cause more sweating, so even more water and electrolytes will need to be replaced.
Electrolyte Imbalance Symptoms
When an athlete sweats, water is lost from the body, and electrolytes are, too. When the electrolytes are lost, the systems they help regulate are disrupted, which can lead to discomfort, illness, comas, or even death. Here are some of the early electrolyte imbalance symptoms to watch out for.
•dizziness or feeling lightheaded
•headache
•confusion
•muscle pain, cramping, or twitches
•dark urine
•thirst
•dry mouth
If any of these symptoms are experienced during or after exercise, the athlete must have an electrolyte drink to start replenishing his/her body. If the symptoms persist or are severe, consult a doctor.
Tuesday, March 9, 2010
Sodium and Potassium Electrolytes
These two electrolytes are super important for your body and Vitalyte utilizes them in their formula to make sure your body is getting only the best!
Sodium
Sodium is the major positive ion (cation) in fluid outside of cells. The chemical notation for sodium is Na+. When combined with chloride, the resulting substance is table salt. Excess sodium (such as that obtained from dietary sources) is excreted in the urine. Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions. Many processes in the body, especially in the brain, nervous system, and muscles, require electrical signals for communication. The movement of sodium is critical in generation of these electrical signals. Too much or too little sodium therefore can cause cells to malfunction, and extremes in the blood sodium levels (too much or too little) can be fatal.
•Increased sodium (hypernatremia) in the blood occurs whenever there is excess sodium in relation to water. There are numerous causes of hypernatremia; these may include kidney disease, too little water intake, and loss of water due to diarrhea and/or vomiting.
Potassium
Potassium is the major positive ion (cation) found inside of cells. The chemical notation for potassium is K+. The proper level of potassium is essential for normal cell function. Among the many functions of potassium in the body are regulation of the heartbeat and the function of the muscles. A seriously abnormal increase in potassium (hyperkalemia) or decrease in potassium (hypokalemia) can profoundly affect the nervous system and increases the chance of irregular heartbeats (arrhythmias), which, when extreme, can be fatal.
•Hypokalemia, or decreased potassium, can arise due to kidney diseases; excessive loss due to heavy sweating, vomiting, or diarrhea, eating disorders, certain medications, or other causes.
Vitalytes electrolyte formula hydrates, replenishes, energizes and revitalizes, all while maintaining that perfect electrolyte balance of the four core electrolytes: sodium, potassium, calcium and magnesium. We pay special attention to the dynamic duo: sodium and potassium since these are the first two minerals lost and play the leading role in hydration. Our sodium/potassium balance is the ideal marriage for hydrating thirsty bodies with exactly what they need and nothing they don't. Not too much sodium, not too little potassium and the optimal amounts of calcium and magnesium. And because Vitalyte is made almost entirely of glucose - the only sugar that doesn't have to be digested - it's isotonic which means that it matches to the body's fluids that are being absorbed directly from the stomach into the blood, similar to an IV.
Sodium
Sodium is the major positive ion (cation) in fluid outside of cells. The chemical notation for sodium is Na+. When combined with chloride, the resulting substance is table salt. Excess sodium (such as that obtained from dietary sources) is excreted in the urine. Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions. Many processes in the body, especially in the brain, nervous system, and muscles, require electrical signals for communication. The movement of sodium is critical in generation of these electrical signals. Too much or too little sodium therefore can cause cells to malfunction, and extremes in the blood sodium levels (too much or too little) can be fatal.
•Increased sodium (hypernatremia) in the blood occurs whenever there is excess sodium in relation to water. There are numerous causes of hypernatremia; these may include kidney disease, too little water intake, and loss of water due to diarrhea and/or vomiting.
Potassium
Potassium is the major positive ion (cation) found inside of cells. The chemical notation for potassium is K+. The proper level of potassium is essential for normal cell function. Among the many functions of potassium in the body are regulation of the heartbeat and the function of the muscles. A seriously abnormal increase in potassium (hyperkalemia) or decrease in potassium (hypokalemia) can profoundly affect the nervous system and increases the chance of irregular heartbeats (arrhythmias), which, when extreme, can be fatal.
•Hypokalemia, or decreased potassium, can arise due to kidney diseases; excessive loss due to heavy sweating, vomiting, or diarrhea, eating disorders, certain medications, or other causes.
Vitalytes electrolyte formula hydrates, replenishes, energizes and revitalizes, all while maintaining that perfect electrolyte balance of the four core electrolytes: sodium, potassium, calcium and magnesium. We pay special attention to the dynamic duo: sodium and potassium since these are the first two minerals lost and play the leading role in hydration. Our sodium/potassium balance is the ideal marriage for hydrating thirsty bodies with exactly what they need and nothing they don't. Not too much sodium, not too little potassium and the optimal amounts of calcium and magnesium. And because Vitalyte is made almost entirely of glucose - the only sugar that doesn't have to be digested - it's isotonic which means that it matches to the body's fluids that are being absorbed directly from the stomach into the blood, similar to an IV.
What are Electrolytes?
Electrolyte is a "medical/scientific" term for salts, specifically ions. The term electrolyte means that this ion is electrically-charged and moves to either a negative (cathode) or positive (anode) electrode:
•ions that move to the cathode (cations) are positively charged
•ions that move to the anode (anions) are negatively charged
For example, your body fluids -- blood, plasma, interstitial fluid (fluid between cells) -- are like seawater and have a high concentration of sodium chloride (table salt, or NaCl). The electrolytes in sodium chloride are:
•sodium ion (Na+) - cation
•chloride ion (Cl-) - anion
As for your body, the major electrolytes are as follows:
•sodium (Na+)
•potassium (K+)
•chloride (Cl-)
•calcium (Ca2+)
•magnesium (Mg2+)
•bicarbonate (HCO3-)
•phosphate (PO42-)
•sulfate (SO42-)
Electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. Your kidneys work to keep the electrolyte concentrations in your blood constant despite changes in your body. For example, when you exercise heavily, you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes must be replaced to keep the electrolyte concentrations of your body fluids constant. So, many sports drinks have sodium chloride or potassium chloride added to them. They also have sugar and flavorings to provide your body with extra energy and to make the drink taste better.
Another example where electrolyte drinks are important is when infants/children have chronic vomiting or diarrhea, perhaps due to intestinal flu viruses. When children vomit or have diarrhea, they lose electrolytes. Again, these electrolytes and the fluids must be replaced to prevent dehydration and seizures. Therefore, drinks such as Pedialyte have sodium and potassium in them like the sports drinks do. However, pediatricians do not recommend giving sports drinks to a sick child! Sports drinks have much higher sugar concentrations than Pedialyte and the high sugar is not a proper treatment.
•ions that move to the cathode (cations) are positively charged
•ions that move to the anode (anions) are negatively charged
For example, your body fluids -- blood, plasma, interstitial fluid (fluid between cells) -- are like seawater and have a high concentration of sodium chloride (table salt, or NaCl). The electrolytes in sodium chloride are:
•sodium ion (Na+) - cation
•chloride ion (Cl-) - anion
As for your body, the major electrolytes are as follows:
•sodium (Na+)
•potassium (K+)
•chloride (Cl-)
•calcium (Ca2+)
•magnesium (Mg2+)
•bicarbonate (HCO3-)
•phosphate (PO42-)
•sulfate (SO42-)
Electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. Your kidneys work to keep the electrolyte concentrations in your blood constant despite changes in your body. For example, when you exercise heavily, you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes must be replaced to keep the electrolyte concentrations of your body fluids constant. So, many sports drinks have sodium chloride or potassium chloride added to them. They also have sugar and flavorings to provide your body with extra energy and to make the drink taste better.
Another example where electrolyte drinks are important is when infants/children have chronic vomiting or diarrhea, perhaps due to intestinal flu viruses. When children vomit or have diarrhea, they lose electrolytes. Again, these electrolytes and the fluids must be replaced to prevent dehydration and seizures. Therefore, drinks such as Pedialyte have sodium and potassium in them like the sports drinks do. However, pediatricians do not recommend giving sports drinks to a sick child! Sports drinks have much higher sugar concentrations than Pedialyte and the high sugar is not a proper treatment.
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