Dynamic Fitness HPK
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Nutrition

How do you plan to become the best version of yourself? Most of us are
aware that good nutrition can help us lose and maintain a healthy
weight. While this is true, it only scratches the surface of the benefits of a
well-designed functional diet. Dynamic Fitness HPK understands this
critical piece plays a vital role in staying mentally focused, physically
prepared, and recovering optimally. Times have definitely changed and
schedules are busier than ever. With so many commitments, planning ahead
for your body's nutritional needs may seem overwhelming. Whether your
focus is to lose weight, take your performance to the next level, or increase
your health and well-being, Dynamic Fitness can assist you in achieving
those goals. Over the last 2 decades we have assisted clients on nutritional
goals that include:
Food allergies
Performance nutrition
Weight loss
Emotional eating
Pre-event fueling
Post-event recovery
Pre/post natal
Diabetes


How do you plan to become the best version of yourself? Most of us are aware that good nutrition can help us lose and maintain a healthy weight. While this is true, it only scratches the surface of the benefits of a well-designed functional nutritional program. Dynamic Fitness HPK understands this critical piece plays a vital role in staying mentally focused, physically prepared, and recovering optimally. Times have definitely changed and schedules are busier than ever. With so many commitments, planning ahead for your body's nutritional needs may seem overwhelming. Whether your focus is to lose weight, take your performance to the next level, or increase your health and well-being, Dynamic Fitness can assist you in achieving those goals. Over the last 2 decades we have assisted clients on nutritional goals that include: pre-event fueling, post-event recovery, pre/post-natal, diabetes, food allergies, performance nutrition, weight loss, emotional eating.


Hydration

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Why stay hydrated?

Water is the component of the body, representing 45% to 75% of a person’s body weight. It might also interest you to know that we can only survive a few days without water. That being said, fluid levels in our body are constantly fluctuating as we lose or gain water. In the body water acts as a lubricant, shock absorber, building material as well as a solvent. Athletes must monitor hydration status since sweat losses that surpass fluid intake can quickly lead to a hypohydrated state.

We’ve all seen the popular Gatorade commercial- As the emaciated and completely withdrawn marathon runner struggles relentlessly to cross the finish line, only to find themself completely losing gross motor control; she then collapses and struggles to crawl in a last ditch effort to test the limits of the human movement system (HMS). We have always understood that Na+ hydrates the HMS at the cellular level and allows the Central Nervous System (CNS) to function successfully. The majority of our perspiration is Na+ however, depending on the athlete may vary. Human beings are homeotherms, which attempt to maintain a constant core body temperature for survival. A simple diagram of a voluntary and/ or involuntary thermoregulation tracing may look as follows:

Activity --> Increased core temperature --> anterior hypothalamus senses --> increased sweat rate --> evaporation (may vary depending on climate conditions) --> heat loss

How does this affect athletic performance?

Surprisingly, as little as a 2% decrease in hydration has been shown to hinder performance. This small amount can increase fatigue, increase core temperature, disrupt neuromuscular control, and ultimately directly lead to injuries. Hydrating with water throughout the day is key, but in order to replenish electrolytes lost during practice and competition a sports drink may be necessary. Although each company will claim theirs reigns supreme to other competitors’, most sports drinks will aid in hydration as well as glycogen replenishment in order to assist with performance. They also require ingesting fluids four hours prior to the intended event as absorption is key.

Recommendations:

Below are some general guidelines that follow the RDI’s for health as well as safety. It must also be noted that the pre-exercise meal should be high in carbohydrates, moderate in protein, low in fat, adequate in energy, and accompanied by fluid.

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References:

Antonio J. Sports drinks- a paradigm shift. J Strength Cond Res.2005; 27(3): 55-57.

Bennett JR, Kehoe MP. Marathon fueling techniques: Physiologic understanding and a proposed intake schedule. J Strength Cond Res.2008; 30(5): 56-65.

Dunford M. Advanced Exercise Nutrition. Human Kinetics; 2007.

Haff, Greg, and N. Travis Triplett. Essentials of Strength Training and Conditioning. Human Kinetics, 2016.

Powers SK, Howley ET. Exercise Physiology Theory and Application to Fitness and Performance. McGraw Hill, 2007.

Anthony Cruz