Nutri-Sport Supplement research: dehydration
June 9, 2011 by Ryan Irwin · Leave a Comment
Is Dehydration Holding You Back?
Dehydration is a word that many people have heard before, but is still a very vague topic. Is dehydration serious? How do you know if you are dehydrated? Will dehydration influence your performance in workouts?
To help shed light on these common questions, a study was submitted to the U.S. National Library of Medicine about dehydration and exercise performance. Some of the negative side effects seen while dehydrated were increased body temperature, increased heart rate, and possibly increased reliance on carbohydrate as a fuel source. Although some of the goals of exercise are to increase body temperature and have an elevated heart rate, it is necessary to do it in the right manor. Not only does dehydration cause those serious side effects, it also increases the level of perceived exertion, or how hard you feel like you are working. Muscle tissue contains a large amount of water, and this study showed that even a 2% level of dehydration caused decreases in performance. Water deprived muscles are not as efficient as a hydrated muscle.
Sometimes it is not always easy to stay hydrated, even if you enjoy drinking water. Making multiple trips to the sink throughout the day can sometimes slip your mind. One suggestion we make to clients and customers is to drink a powdered supplement to make sure you are getting enough water in throughout the day. Supplements like Xtend and Cytomax are not only great performance enhancers; they also offer a great tasting option to your daily water intake. If you can regularly supplement in products like Xtend throughout the day, not only are you in constant recovery mode, but you are giving your body the water you need for optimal health. Many people use these in place of Crystal Light or Gatorade packets to flavor water. Stop in to try a sample and see what a difference a properly hydrated workout can make!
Xtend: during workout and in between meals
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport supplement tip: pre workout and during workout supplementation
January 17, 2011 by Ryan Irwin · Leave a Comment
When customers ask us what the most important supplement to take is, the answer is always a multi-vitamin, essential fatty acids (omegas) and a good protein, especially post workout. However, for those looking to increase their arsenal another step, they should examine pre and peri (or during) workout supplementation.
During an intense training session, you break your body down and create an incredible amount of stress on it. If you examine your supplement program, the amount you should take is likely highest around your workouts for this good reason. A recent study from the Journal of International Society of Sports Nutrition proved that consuming a supplement pre and during workouts containing creatine and 39 grams of carbs along with amino acids increased lean body mass, strength and decreased bodyfat (see study here).
By optimizing your intake before and during your workouts, not only will you feel better (stronger/more energy) during your workout, but you will get more results too!
Here is the supplement stack we recommend before/during workouts:
Pre workout
60-30 min prior: whey protein and carbs (Karbolyn)
30-15 min prior: Pre workout formula (Quake 10.0 -has creatine, along with other performance enhancing elements)
During workout: Xtend (3-4 scoops, contains BCAAs, Glutamine and Citrulline Malate, )
Carbs (dextrose or maltodextrin depending on bodyweight/goals)
Xtend, sip during workout
For more information on getting the best results from your supplementation, come speak with any of our sports nutrition consultants at either our Pleasant Hill or Clive locations:
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Research article showing creatine improves interval workouts
January 30, 2010 by Ryan Irwin · Leave a Comment
In yet another study, creatine once again shows it’s value and effectiveness for individuals. Interval training is a very effective way to not only improve one’s cardiovascular health, but also one’s body composition. By doing 100% effort exercise for a short duration, then backing down the intensity for recovery and repeating these intervals, you can accomplish both of these goals in a short amount of time.
Creatine has had countless research studies done and it continues to impress and prove that it should be a staple in any athletes supplement stack or just those who are looking to get the most out of their workouts. In this study, published in the Journal of the International Society of Sports Nutrition, scientists determined if creatine supplementation would enhance the high intensity interval training (HIIT). The results were positive and a significant finding showed that creatine supplementation spared muscle glycogen during such exercise. This will allow for longer bouts of exercise, quicker recovery time and better performance.
Bottom line, whether you are a lifter, endurance athlete, or a cross trainer, creatine is a solid supplement to include in your arsenal. Let us put together a complimenting supplement program to get the most out of your training and help you reach your full potential.
Bio Cell, advanced creatine formula
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
