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Hey guys lately I've been feeling a little drained after training even though I'm drinking plenty of water. I hear adding a tiny amount of salt to water can help rehydrate faster. I'm considering trying an isotonic drink but don't want to break the bank.
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Drip feed your body water
Small but often gulps
Eat meal after workout. 20g protein or more if you're big. -
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If you have decent insurance IV is the way to go. I have a $15 copay and can get as many bags as I want.Comment
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Although partially joking, Juggernaut would probably also be aware that this proposition is not exactly nonsense.Originally posted by juggernaut666 View Post
The carbs and salt in beer can assist at first with refuelling before switching to water, over pure water.
Of course it's not optimum health wise, but it's worth mentioning that in a boxing manual wrote at the turn of last century, heavy brew beer was then recommended after intense training
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Electrolyte replacement (salts) and some sugars help absord water after intense exercise of course. and are necessary for nervous function.
And smaller sips not gulps.
And water closer to body temperature. Cold water is not absorbed via the intestine as readily as room temp water.
IV's would obviously be optimal but doubtful most ppl would set one up at home.
Personally I have a product called Salvital, just a simple sugar base with electrolyte salts of magnesium, sodium and potassium. You only put a tablespoon in a glass of water, that's enough to give you what you need, and unlike Gatorade and sports drinks doesn't give you that huge sugar spike unnecessarily, it's only 5g of sugar or so.
I take that in the morning, before/after training and before bed. I used to get massively dehydrated. Now I'm fine.
Cheapish product too, about AU$10 a tin which lasts 2 weeks at the rate I consume it if interested.Comment
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I use a cheap electrolyte mix that I sip during training of 600ml water with 3 teaspoons of sugar and 1 teaspoon of salt. don't be ripped off buying sports drinks.Comment
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Electrolytes are lost when you sweat so if you're only taking on water you can end up with Hyponatremia, where you have too much water in your system and not enough sodium. It'll make you feel like you've hit a wall, so to speak. It can also be dangerous but that's more an issue for long distance endurance athletes. I alternate between using coconut water during a workout one day and adding a quarter of a teaspoon of sea salt, which will give you 500-600mg of sodium, to my pre workout drink the next day. Fruit is also a good source of electrolytes. If you're just gonna use salt, 'cause let's face it, most stores will make you bend over and take it up the arse for coconut water, use 500mg to every sixteen ounces (475 ml) of water you drink.
Fuel up before your workouts as that might also be making you feel drained. Ideally the meal you eat a few hours before you work out should be at a 3:1 carbs to protein ratio. Just before you're ready to rock you'll want an easily digestable, quick energy source - so we're talking those much maligned sugary carbs. A banana and a few dates are nice and easy. If you make your own pre workout drinks put a few dates in for a glucose instant energy hit and add some algave nectar for the fructose which is slower releasing.
15 to 45 minutes after you're done have a post workout shake. Smoothies are easier to digest so there's less blood being used to aid digestion and more available to carry nutrients to your muscles. Again ideally you'll want to consume 0.75 grams of carbs (a mix of high and low GI) per pound of body weight at a 4:1 or 5:1 carb to protein ratio and about half as many grams of healthy fat as you do protein. Most importantly, and this is virtual to both your personality and the relationship that you'll have with others around you, don't get **** about these numbers. Weigh the indredients up a couple of times so you get used to what they look like and then play it by sight.
Remember, a few grams more or less here and there is nowhere near as detrimental to your day as having a stick up your arse.Comment
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I "like" to drink some pickle juice before and after I train. If it's a particularly long training session I might have some mid session.Comment
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Here's a sports science podcast episode 32 available for free
On fluid balance and performance
https://itunes.apple.com/gb/podcast/...=2&i=333025200Comment
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