Carbohydrates are good for the body. I will say it again, carbs are good for your body. I curse the Atkins diet for what it did to our society’s thoughts on weight loss. Sure, we have all known someone at one point or another or known someone who knew someone who lost weight on the Atkins diet. Did you also know that their risk of heart disease increased? How many of these people have you seen after they stopped the Atkins diet? In most cases, Atkins dieters not only put back on the weight they lost, but have gained even more weight. The misconception on carbohydrates lies in the choice of carbohydrates. Sure, if you eat processed, sugary or fried carbs you will most likely gain weight. However, by educating yourself on the different types of carbs, you will be equiped you with the weight loss knowledge for success.
It’s crucial to understand the importance of carbohydrates in the body. Carbohydrates provide energy for all our daily activities. Sounds like a good thing to me! There are two types of carbohydrates: Simple and complex. Complex carbohydrates include vegetables, grains and legumes. These are the carbohydrates that provide fiber and starches and take a longer time for the body to digest, therefore the majority or carbohydrates eaten throughout the day should be complex. The other type is simple carbohydrates, a.k.a. simple sugars, and is comprised of fruit sugar, table sugar and milk sugar as well as some other sugars. Simple carbs are great sources of quick energy and are better consumed after a workout. We now know that carbohydrates provide energy for all activities, especially our workouts, therefore the smart and savvy will make sure they are eating the proper amount and right kind of carbs every day. It’s a simple equation, if you want energy, you must fuel your body with its energy source: carbohydrates. Choose wisely!
Water is the body’s friend, especially when it comes to athletic performance. Most of you are aware that dehydration decreases performance during endurance exercises such as soccer, basketball and marathons. However, a study from Chicago State University concluded that dehydration also decreases upper and lower body power. This means that if you are dehydrated and begin your resistance training program, you may feel a significant decrease in strength. And if you are working towards strength gains or muscle development, you can see how this might be a problem.
As we work out, we sweat, thus losing bodily fluids. The human body is made up of about 75% water. Therefore, it is crucial to replace lost fluids during exercise. The body must have water in order to sustain life. On average, a person should drink about 24 ounces of water for moderate exercise over the course of an hour. It’s also important to drink water throughout the day, before, during and after exercise to ensure proper hydration.
Is it possible to drink too much water? The answer may surprise many of you. Yes, it is very possible to consume too much water. There is a condition called hyponatremia or water intoxication, which is the over ingestion of water. Drinking excessive amounts of water can dilute the electrolytes in your body and destroy its ability to manage body water. Deaths can occur in very rare cases. If your weight increases or you experience bloating after a work out this is a sign you are drinking too much.
More often than not, people are dehydrated or at a normal level of hydration. In order to maximize your workouts make sure you take frequent water breaks, drink when you are thirsty and continue to take in fluids throughout the day. Water is an athlete’s best ally.
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