Overcome Diet & Exercise Sticking Points

Overcome Diet & Exercise Sticking PointsWe all experience sticking points in our diets and training. It is important to remember that these sticking points are normal. There will be times when nothing happens as the human body cannot keep improving in a relentless manner without taking time out to rest.

The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water. Continue reading

A Peek at Phosphorus

Fitness & Nutrition TipsPhosphorus is vital for the development of bone tissue, metabolism of fats and carbohydrates as well as energy production. Phosphorus is a mineral that makes up 1% of our total body weight. It is present in every cell of the body, but most of the phosphorus in the body is found in the bones and teeth.

Phosphorus also plays an important role in the body’s utilization of carbohydrates and fats and in the synthesis of protein for the growth, maintenance, and repair of cells and tissues. It is also crucial for the production of ATP, a molecule the body uses to store energy. Continue reading

What’s all the fuss about Electrolytes?

Healthy NutritionElectrolytes are various mineral salts that are found in the body fluids in all of us. This includes common salt or sodium. The general public wasn’t too aware of the term until some sports drinks began making claims that they had more electrolytes than water.

Electrolytes are solids, liquids or gases that contain conducting ions – they are minerals that carry an electric charge.

The body needs electrolytes to regulate nerve and muscle function, maintain acid-base balance and maintain fluid balance. Electrolytes such as chloride, potassium, sodium, magnesium and calcium can be lost through sweat and need to be replaced through the diet.

Interestingly, the best source of electrolytes is not from drinks, but from food. Continue reading

Sports Drinks – Myth or Magic?

There are three main types of sports drinks:

Hypotonic

Hypotonic sports drinks have fewer particles than body fluid and are absorbed faster than plain water. They have far fewer electrolytes than the body’s normal level (about 2-4g per 100ml). They are designed to replace fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.

Hypotonic drinks are popular with athletes who need fluid without the boost of carbohydrate, such as jockeys and gymnasts.

The best time to drink them is after a tough exercise workout as hypotonic drinks directly target the main cause of fatigue in sport – dehydration – by replacing water and energy fast. As a rule, hypotonic drinks will quickly re-hydrate the individual after dehydration as well as offering some protection from it and is best suited to low intensity or short sessions.

An example of a home-made hypotonic sports drink

Continue reading