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by Sally Hara, MS, RD, CSSD, CDE Preparing for a hike or climb includes more than making sure that you have the right clothing and gear. To really have a successful and enjoyable adventure, you also need to ensure that your body is optimally fueled and hydrated. It’s not that there . . . → Read More: Fueling for Hikes and Climbs  I was recently asked if there are certain sports drinks that I prefer over others. There are actually several sports drinks that I like, use, and recommend, depending on the type, duration, and intensity of training, environmental conditions, and individual considerations for each athlete. It seems like there are new products coming out every . . . → Read More: Sports Drinks: What’s in your bottle??  One of the most common mistakes I see people make is going too long without eating….For people trying to control their weight, skipping meals or snacks can set them up to fail. …Athletes who don’t eat much during the day are at a disadvantage too, even if they are not at high risk for obesity. . . . → Read More: Nutrition Challenge # 3: Eat Often  There are basic sports nutrition principles for recovery after exercise lasting 90 minutes or more. The body needs to be supplied with appropriate fuel and fluids to replenish carbohydrate stores (glycogen), optimize muscle tissue repair, and adequately replace fluids and electrolytes. The most important fuel needed for recovery is carbohydrate. Most athletes need about . . . → Read More: Recovery Nutrition on Cold Days  In my previous postI discussed the importance of carb loading the week prior to an endurance event. This helps to help maximize glycogen stores (carbohydrate stores) in the muscles allowing us to exercise for a longer duration without “bonking.” Carbohydrate is the primary fuel burned for the first 30-60 minutes of aerobic exercise. It’s . . . → Read More: Fueling for a Running Event: Race Day  Over-stuff yourself on Thanksgiving but got a marathon or other endurance event coming up this weekend? Don’t pull back and try to compensate for your day of indulgence. You can’t afford to create an energy (calorie) deficit just days before an endurance event. Eating too little in the days prior to an event can . . . → Read More: Fueling for Post-Thanksgiving Events  What would happen if an athlete showed up to practice without the proper equipment? What if a tennis player forgot her racquet, a soccer player forgot to bring cleats & shin guards, or a football player forgot his protective gear? Most coaches would not only notice, but would likely require the athlete sit the . . . → Read More: Pre-Exercise Nutrition – Questions Coaches Should Ask  What are electrolytes and why do sports nutrition experts recommend them for athletes? Are they some kind of super energy source? Why is a sports drink containing electrolytes any better than plain water? To best address these questions, it will be helpful have an understanding of the function of electrolytes in the human body. . . . → Read More: Electrolytes Can Charge Athletic Performance |
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