• Strategies to prevent heat stress during exercise
    Fitness tips,  Hydration,  Nutrition,  Recovery

    Bring on the heat: Strategies to prevent heat stress during exercise

    For the human body water is the most important nutrient. Water makes up about 60% of the average person’s weight but can range from 45% to 75% (Campbell & Spano, 2011). Euhydration is a state in which the body water content is adequate to meet a person’s physiologic needs. Hypohydration, a state in which body water content is insufficient and hyperhydration, when the body water content is in excess, both present potential dangers (Campbell & Spano, 2011; McArdle, Katch, & Katch, 2014; Tipton, ed., 2006). Dynamic exercise, especially endurance exercise, causes increases in volume in most fluid compartments when compared to sedentary counterparts (Tipton, ed., 2006). Shifts in fluid volume…

  • What should endurance runners eat before, during, and after a marathon?
    Exercise,  Fitness tips,  Nutrition

    What should endurance runners eat before, during, and after a marathon?

    Variations exist between endurance runners, with elite runners, depending on metabolic and anthropometric characteristics, having varying needs for carbohydrate consumption ranging from 50 to 70% of total calories (Schroder et al., 2008). These needs also change as periodization of training occurs (Schroder et al., 2008). Some data suggest that male athletes will meet recommended carbohydrate intake whereas female athletes, especially endurance, may not (Burke, Cox, Cummings, & Desbrow, 2001, Deuster et al., 1986). Before any recommendations on food planning can be made a nutritional assessment should be done for each athlete to discern specific nutritional needs and preferences (Campbell & Spano, 2011). There is interindividual differences in what carbohydrate sources…