Find out how the body uses electrolytes and why adding electrolytes to your liquids when hydrating can help you avoid dehydration and a dangerous condition called hyponatremia. Read More

Marathoner Shares Mistakes and Lessons From Past Races

Oiselle Team Voleé and USA Triathlon Nationals team member, Allie Burdick was running and looking to finish the NYC Marathon in 3:15. She had trained, and was well prepared, but something happened that nearly forced her to drop out of the race entirely. Her hydration plan had failed her.

Allie Burdick at NYC Marathon 2015

Personalize Your Nutrition Plan

Registered dietitian, Nancy Clark is an advocate for personalized nutrition plans based on your dietary needs and training plan. "Nutrition is not a static science", says Clark. "The trick is knowing how many calories you burn per hour and what foods you like to eat that help you refuel after a run."

Nutrition and hydration plans are specific to each runner.  Nancy Clark recommends experimenting daily to see what works best for you.  

Pre-Race Nutrition Mistakes Can Lead To Dizziness And Cramping

In Allie's pre-race preparation, she allocated over 2 1/2 hours to hydrate and fuel before the start of the race. She drank over 20oz of water, ate a bagel, banana, and two chia bars and felt pretty good up until it was time to move into the starting corrals. Once in the corral she started to feel light headed and dizzy, a warning sign of what was to come.  

Soon after passing mile 1, Allie realized she was really hot and still dizzy. She felt off her game but thought it would be best if she started on her nutrition plan early, consuming some GU Chomps and taking in some Gatorade and water. She pushed on until mile 16 when her stomach started to cramp.

Drinking Too Much Liquid Without Electrolytes Can Lead To Hyponatremia

Allie's body was starting to shut down. Stomach cramps at mile 16 led to muscle cramps at mile 20 until the finish line. Though she wanted to walk and quit she somehow persevered and finished. What happened? Why did a well-trained athlete like Allie, who had never experienced stomach cramps, or cramps in her legs so bad she wanted to stop, have this happen to her?

Here is Allie's personal account of what happened on race day (read her entire blog here):

    • Over-hydrating without minerals can lead to hyponatremia: I drank way too much water and zero electrolytes, in the 48 hours leading up to the race. Yes, zero. I was focused on hydrating all day on Saturday and then I had about 20 oz of more water the morning of the race. That dizziness I felt was my blood being diluted with water.
    • Sports drinks on race day can cause GI issues: I didn’t drink a sports drink prior to the race because I never have! I get easily overwhelmed with sweetness and I have never had any electrolytes before a marathon, half marathon, or long training run.
    • Too much water can slow digestion: The issue was that I never drink that much water either. I had way too much water in my body and, when I started taking fuel in early, my body couldn’t digest it AND cool my body with zero electrolytes.
    • I actually made things worse by forcing Gu Chomps down my throat and only drinking more water in the later miles.

Lesson Learned: Electrolyte Balance Is Important Both Before and During Races 

As in most marathons, there were many accounts from NYC marathoners who cramped and felt dizzy during a race in which they had trained for extensively.  What happened?

Electrolyte replacement is key to avoid body cramping and dizziness

Athletes typically address both carbohydrate replacement and fluid replacement during the course of a race, but sometimes neglect the importance of maintaining the proper balance of electrolytes, fluids, and carbohydrates (fuel) in the body to maintain blood flow, muscle contraction, and even brain function.

Bodily Processes Break Down Without The Proper Balance Of Minerals

As mentioned in Electrolytes for Runners: What You Need to Know from Runners Connect, without balanced electrolytes, the body's processes begin to break down. If you are trying to rehydrate by drinking a lot of water, failing to consume electrolytes at the same time can upset the balance of electrolytes in your bloodstream.

Drinking lots of water during a very long race in the heat, for example—this can even lead to a dangerous condition called hyponatremia, where blood sodium levels drop too low. Therefore, keeping your electrolytes and fluids balanced is critical for both performance and health.

We Lose Minerals When We Sweat...

Our bodies regulate heat through perspiration or sweat. But when the body sweats, it also removes dissolved minerals in those fluids as well, leading to a serious condition we know as dehydration. This dehydration will impact performance. 

Fluid Losses Impact Heat Regulation, Blood Volume, and Performance

The Impacts Of Dehydration On Performance

Studies indicate that fluid losses of just 2% of our body weight will impact heat regulation. At 3% loss of body weight from sweat, there is a decrease in muscle cell contraction times. When fluid losses equal 4%, there is a 5-10% drop in overall performance which can last up to four hours.

Minerals We Lose Through Perspiration Are Necessary To Restore Blood Volumes

Lost in the perspiration of the body are electrolytes and essential minerals. Electrolytes, are electrically charged ions that help carry oxygen in red blood cells to muscles, brains, and throughout the body. Mineral replacement is essential to restore proper blood volume. Without them the quality of performance during long-term or explosive short-term exercise decreases. 

Sodium Is Not The Only Mineral Necessary For Our Body To Function Properly

Most athletes think that hydrating with sodium or potassium are the only minerals we need to replace during exercise. That's wrong.

According to specialist in sports nutrition, Nina Anderson, there are a host of essential minerals which are necessary for the entire body and brain to function properly. These should include the trace minerals such as: copper, magnesium, zinc, chromium, cobalt, selenium, iodine and others.

Mineral Replacement Is Essential For Maintain Blood Volume During Prolonged Exercise

Essential Minerals and Their Function In The Body:

  • Boron. Boron is a mineral that aids in the retention of calcium and magnesium in the bones. Studies indicate that boron improves the production of antibodies that help fight infection and markedly decreases peak secretion of insulin from the pancreas. 
  • Chromium. Chromium is an essential nutrient required for normal sugar and fat metabolism. As an aid to glucose metabolism, chromium is essential to the regulation of blood sugar and fat metabolism. It protects against cardiovascular disease, diabetes, high cholesterol, and helps decrease body weight. Supplementation is essential if you eat white flour, milk and sugar as those foods steal chromium from the body an excrete it unused.
  • Cobalt. As the key mineral in the vitamin B12 molecule, it is essential for proper nerve function and red blood cell formation.
  • Copper. Copper is required for the absorption and utilization of iron and the regeneration of blood. Copper and zinc together are crucial to the formation of collagen, connective tissues, and the protein fibers found in bone, cartilage, ligaments, dental tissues, and skin. Copper is utilized by most cells through enzymes involved in energy production, strengthening of connective tissue, and in brain neurotransmitters.
  • Iodine. The thyroid gland needs this mineral to support metabolism, nerve and muscle function, physical and mental development. Deficiencies can lead to reduced brain function, growth stunting, apathy, impaired movement, speech, or hearing. 
  • Magnesium. Not only does magnesium facilitate 300 fundamental enzymatic reactions, it also functions in the activation of amino acids and plays a key role in nerve transmissions and immune system operation. Numerous ATP-dependent reactions use magnesium as a cofactor. This essential mineral enjoys a reciprocal relationship with calcium. In our muscles, calcium stimulates muscle fibers to tense up and contract whereas magnesium encourages the muscle fibers to loosen up and relax. Stored in the bones (60%) and muscles (40%), magnesium is called upon during exercise. Since bones do not release magnesium easily, the muscles are the target. The result may be cramps, irritability, or twitching.
  • Manganese. An essential element concentrated primarily in the bone, liver, pancreas, and brain. Mangnese factors into cholesterol metabolism, normal skeletal growth and development. Manganese is responsible for transmitting nerve impulses to the muscles and for metabolism and RDA and DNA production. It is an important cofactor in the key enzymes of glucose metabolism. 
  • Potassium. Potassium performs countless vital functions in the body supporting the nervous system, aiding in digestion, and providing the electrolyte charge to the cells. Most of the total body potassium is found in muscle tissue. Because of its link with the metabolizing, oxygen-consuming part of the body, a decline in total body potassium is usually interpreted as a loss of muscle mass.  
  • Selenium. Shown to have a role in the detoxification of heavy metals, such as mercury, selenium plays a role in the production of antibodies in the immune system and may help prevent cancer and other degenerative diseases. Selenium protects cell membranes, cell nuclei and chromosomes from environmental damage.
  • Sodium. Sodium acts together with potassium to maintain proper body water distribution and blood pressure, therefore being a primary ingredient necessary for rehydration. It is also important in maintaining the proper pH balance and to facilitate the transmission of nerve impulses. People with pronounced losses of sodium through heavy perspiration or diarrhea may experience decreased blood volume and a fall in blood pressure that could result in shock. 
  • Zinc. Zinc is vital to the function of 90 enzymes that regulate dozens of bodily processes. It supports the immune system and fights infection, assists in chelating heavy metals from the body, improves vision, sexual potency and enhances the senses. Zinc also aids in cell respiration, bone development and growth, wound healing, and the regulation of heart rate and blood pressure. 

Why Most Sports Drinks And Nutrition Products Fail

While most hydration products today address sodium and potassium replacement, very few include the broad array of ionic minerals above that serve critical functions in the body and brain during exercise. Deficiencies can impact how the body functions and performs during exercise. This is especially true during warmer weather events where athletes sweat more and regulating body temperature is difficult. 

U.S. Olympic Trials In LA Saw Many Athletes Suffer From Heat Related Issues

During the 2016 U.S. Olympic Marathon Trials, the temperature topped a record 73 degrees, causing many of the athletes to overheat and become dehydrated, resulting in slower times and even some withdrawing from the event.

The most notable competitor to be affected by the heat and dehydration was female pro, Shalane Flanagan, who was seen struggling the last few miles. After the race Shalane spoke about how she's never competed in a marathon in these conditions and will consult an expert to figure out a better hydration solution for Rio.  

Electrolytes Help Regulate Body Temperature and Heart Rate During Activities

Another benefit of electrolytes with regard to hydration is that it helps athletes maintain a higher blood volume. Higher blood volumes help to prevent body temperature and heart rate from rising during prolonged exercise.

While sodium is a key component in increasing blood volume, a study published in the Journal of Athletic Training found that the amount of sodium has less of an impact. According to the study, high-sodium sports drinks were no more effective than a low-sodium sports drink in regulating body temperature and preventing "cardiac drift" (rising heart rate during prolonged exercise).

EnduroPacks offers a broad based mineral solution for athletes

Guidelines To Rehydrating During Activities

During long periods of activities, experts often recommend individuals 'drink to thirst'.  While this varies by individual, most people fall between 14 to 18 fluid ounces per hour of exercise.

Keep in mind some athletes will sweat more than others. And fluid losses will be higher in heat and humidity. 

Olympic athlete Alexi Pappas Uses Daily Mineral Replacement As Part Of Her Hydration

Add a Balanced Array of Minerals To Avoid Effects of Dehydration

It's important for athletes and active individuals to be aware of the importance of minerals to rehydrating during activities. But its equally important to realize that the mineral in the body are not only sodium and potassium.

Trace minerals play critical roles within the body's balanced ecosystem. Its important for endurance athletes to consume an electrolyte source that contains a broad array of essential trace minerals to help regulate blood volume and maintain proper brain and muscle function during endurance training. 

If you would like to learn more about electrolyte and carbohydrate replacement for athletes, download the free publication "Runners Guide To Electrolyte and Carbohydrate Replacement" on our website.

 Elites Alexi Pappas and American Record Holder Deena Kastor

The first time I ever ran at altitude was this past winter in Mammoth Lakes, California with the Mammoth Track Club—home to incredible athletes, including one of my role models, Deena Kastor. Mammoth is a special place filled with special people, all of whom I look up to for their athletic prowess and also their sense of joy in life. Also, as many of the runners here are marathoners, I feel lucky to learn about the more distance-side of the sport.

Rehydrating When At Altitude Is Extremely Important

I remember my first day at practice, I watched as all the athletes dropped their pop-top-style water bottles into a bucket for Coach Kastor to distribute at various stages in the training run. I had never seen this before. I remember looking at my own regular screw-top water bottle and feeling I’d missed the pop-top memo. The concept of refueling while running was new to me— the truth was, I’d never taken any fluids during a run before. 

Take In Fluids, As Well As Electrolytes, Every Few Miles

I learned the importance of hydration while training at altitude. During our workous and runs, I learned to take fluids every couple of miles just like the others around me. And it’s not just about taking in water, but also electrolytes—this is why I relied on (and continue to rely on) EnduroPacks electrolyte spray.

Proper Hydration Aids In Recovery As Well

I found that I was able to run faster and longer by taking fluids during the run—hydration not only to helps sustain the run but also to aid in recovery afterwards—to fuel the next run! Even back in my home training grounds in Eugene, I carry my electrolyte spray with me on longer runs.

Training At Altitude At Mammoth Lakes

Alexi Returned To Mammoth Prepared For The Long Run

I returned to Mammoth this September prepared with my pop-top water bottle and EnduroPacks kit. I ran my longest and fastest long run ever—18 miles. It was crucial for me to be properly hydrated before, during, and after the run. I remember one particular segment of the run, at about 16 miles in—I was running uphill, against the wind, and on soft dirt surface. This was further than my body’s comfort zone was familiar with. I wanted to stop! Suddenly, the team van came into view. Sure enough, there was coach with a water bottle in his hand with my name on it—a sip of electrolytes never tasted so good. I made it through the run with a smile on my face and know that it will fuel me, mentally and physically, for many miles ahead.

Alexi Pappas Shares Her Electrolyte Choice In Mammoth Lakes

I am grateful for all that I have learned training up here. I believe in the work we are doing and also have a greater appreciation for the “details” in running—hydration is one of these details. I believe hydration is a choice, and one I am happily committed to before, during, and after my training. 

This article was written and contributed by elite runner and olympic hopeful with the Nike Oregon Track Club Elite Team, Alexi Pappas.

Will Vargas is a movement coach and neuromuscular therapist (also known as @will_mcs on Instagram); known for his amazing body weight strength, especially on the rings.  He also leads a healthy lifestyle by incorporating a balanced diet and educating others on the benefits of proper nutrition.

Will offers his advice on how to supplement your diet with super-greens, helping you to get the most from your training and improve your overall health.

What are Super-Greens?

What are super-greens?  Well, superfoods are highly nutritious, whole foods that offer a wide arrange of essential micronutrients in high quantities, such as minerals and vitamins that we need for our bodies to be in optimal health and stay free of disease.

Super greens not only provide high levels of nutrients, but they also contain potent and unique healing properties that can protect our immune system and combat free radicals that can harm us.

In addition, super greens tend to be low in calories, are easy to integrate into almost any diet (low-carb, dairy free, to paleo, gluten free).

Why Do You Need Super-Greens?

The general cause of obesity is because we are overfed and undernourished. We eat the wrong things. The average American is obese. Our diets consist of high levels of sugar, white starches that are processed, high levels of saturated fats and preservatives that contain harmful chemicals.  

All of this has a dramatic effect on our bodies, not just obesity, but chronic disease, digestive problems and inflammation. This can create a compound effect of health problems that can drastically harm your health and ultimately compromise your well-being and overall quality of life.

Super greens have the ability to reverse some of the causes of declining health by neutralizing inflammation and in some cases reversing cell damage.

Some of the Most Potent Super Greens:

Spirulina a type of blue-green algae found in the wild in warm lakes and oceans. It is rich in many beneficial vitamins and essential nutrients, which is why it has become such a popular superfood. Spirulina is a complete protein, meaning it contains all 9 essential amino acids plus ten times the amount of beta carotin found in carrots.

Chlorella, similar to Spirulina (Blue-green algae) studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, aiding in the detoxification of our bodies, supports our immune system, promotes weightless and can lower blood sugar.

 

How Do I Incorporate Super Greens?

Whole food supplements and compressed juices are common, however, the taste may be why most people shy away.  Enduropacks offers a specific blend of Super greens in their EnduroGreen Mutli-Vitamin in a simple to take pill format.  The green food daily multi-vitamin is comprised of a perfect blend of important vitamins and minerals made with organic and NON-GMO, vegetable based ingredients.  

 
About the Writer:
Will Vargas is the founder of Movement Control Strength, LLC.  He's a student of neuromuscular therapy, coach specializing in body weight training, and an athlete focused on exercise science and nutrition.

Follow Will on his Instagram page @will_mcs to learn how to improve your health and wellness. 

 

How To Have The Best Off-Season Yet

By Coach Felipe Loureiro of www.breakaway-training.com

You just finished your last race of the season and the only thing on your mind is a well-deserved week off doing what you have been dreaming of: NOTHING. Watching Netflix, catching up with your sleep, eating ice cream and cookies, finally fixing the house door that’s been broken since March.

Take a Mental And Physical Break

Every endurance athlete needs a physical and mental break at least once every season. It is absolutely essential for your body and mind!

As soon as you are done with your break, it becomes time for the famous “off-season”. However, many athletes can often misunderstand what it means to be in the off-season. It can be interpreted as a time of checking out, skipping workouts, and basically in a vacation mode. Off-Season is actually a time when all of the foundation work is done… a great endurance athlete is made during the off-season months.

Get Back To Work With These Off-Season Guidelines

Follow these “Off-Season” guidelines to make sure you will have a killer season: 

  1. Work on your weaknesses!
  2. Drills, drills, and more drills… (swim, bike, and run)
  3. Make Core Strength Training a Priority! Now is the time to build an injury proof body (2 to 3 Times a Week)
  4. Cross Training: Try new things to keep your workouts fun and to help your training: hike, paddleboard, surf, ski mountaineering, mountain bike, cyclocross.
  5. Focus on Stretching: Include at least 5-10 minutes of Dynamic Stretching before every workout. Try yoga once a week if you can!
  6. Hills: Build strength and power... try to incorporate more hills during bike rides and runs.
  7. Take your workouts Off-Road: Try to run on a trail at least once a week (preferred on your longer run). Trail running improves your balance and proprioception and works a different variation of your muscles.
  8. Stick with your Training Plan: A proper off-season plan will make you a much stronger athlete for the upcoming season. 

Coach Felipe Loureiro of Breakaway Training - Off Season Tips

A Diet Rich in Nutrients Can Help Performance and Recovery

Along with an intense training program and proper fueling, a diet rich in organic nutrients can help athletes avoid illness and injury and perform up to their peak come race day.  

Multivitamin/multimineral supplements are typically recommended as “insurance” against dietary gaps in the provision of essential nutrients. Believe it or not, your diet may not provide you with all the vitamins and minerals you need to help with the bodily processes including helping convert food into energy.  Minerals are dissolved in liquid and quickly excreted from the body during intense exercise.  

Vitamins and Minerals Are Critical To Most Bodily Functions

Vitamins and minerals (such as vitamins D3, E, and B6) are critical for bodily functions, and without replacement, an athlete's body can break down. For example, vitamin B-12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. B-12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. 

Amino Acids Help Promote Muscle Growth And Repair

Taking amino acids post workout can help stimulate protein synthesis. Amino acids, the building blocks of protein, are used by the body to help repair muscles and help them grow.  As a result, many athletes supplement with essential amino acids (those not produced within the body) post workout.

Proper Hydration Is Crucial Even During Winter Months

Hydrate By Adding Electrolytes Back Into The Body

When you exercise, you perspire. Even in winter months. Lost in the perspiration of the body and all other bodily secretions is not just H2O, but electrolytes and essential minerals.

Electrolytes are electrically charged ions necessary for all muscle, brain, and bodily functions. According to RunnersConnect's "Electrolytes For Runners: A Definitive Guide, mineral replacement is essential to helping restore proper blood volume and blood sugar levels, and is necessary for enzymatic reactions that promote proper blood volume. Without them the quality of performance during long-term or explosive short-term exercise decreases. 

Electrolytes Are Not Just Sodium, Our Bodies Contain A Host Of Other Minerals

Most athletes think that hydrating with sodium or potassium are the only minerals we need to replace during exercise. That's wrong.

According to specialist in sports nutrition, Nina Anderson, there are a host of essential minerals which are necessary for the entire body and brain to function properly. These should include the trace minerals such as: copper, magnesium, zinc, chromium, cobalt, selenium, iodine and others.  Choose an electrolyte replacement that replenishes all the minerals that are lost during training.

Proper Nutrients Can Help Performance And Recovery

Follow these off-season tips, focus on improving your weaknesses, and stick to the plan to ensure your season is a success!

Coach Felipe Loureiro of Breakaway Training describes his top tips for the best off season training.  Felipe has been successful in triathlon at all levels – from amateur to pro – accumulating over 30 years of experience in the sport and coaching. His athletic success came as he coached others and grew a business. He knows what it takes for you to succeed in any multisport discipline despite your busy schedule.​

www.breakaway-training.com

Supplements For Performance and Recovery During Training

Along with an intense training and proper fueling, a diet rich in organic nutrients can help athletes avoid illness and injury and perform up to their peak come race day.

Here are a few natural supplements that athletes have used to help with training and race day performance. 

Daily Multi-Vitamins and Minerals

Vitamins and Mineral Supplements Can Fill The Gap In An Athletes DietMultivitamin/multimineral supplements are typically recommended as “insurance” against dietary gaps in the provision of essential nutrients. Believe it or not, your diet may not provide you with all the vitamins and minerals you need to help with the bodily processes including helping covert food into energy.  Minerals are dissolved in liquid and quickly excreted from the body during intense exercise.  

Vitamins and Minerals Are Critical For Bodily Functions

Vitamins and minerals (such as vitamins D3, E, and B6) are critical for bodily functions, and without replacement, an athlete's body can break down. For example, vitamin B-12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. B-12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. 

Liquid forms of both multi-vitamins and minerals will absorb into the stomach and bloodstream faster and more effectively.  Also, certain enzymes help your body absorb vitamins and minerals.

Fish Oil Supplements With Omega-3s

Omega-3 essential fat deficiency is one of the most common nutrient deficiencies. Only a handful of foods—some types of fish, flaxseeds, walnuts—contain omega-3’s in significant amounts. Consequently, even many healthy eaters don’t get enough of them. Adequate omega-3 intake is needed for healthy cell walls, nervous system function, immune function, and more.

If you regularly eat the few foods that contain large amounts of omega-3’s, you don’t need to take a fish oil supplement. Otherwise, you should. In any case, it can do no harm. 

CoEnzyme Q10 Antioxidant Utilized In Energy Production

Coenzyme Q10 (CoQ10) is a vitamin-like coenzyme used by athletes also known as ubiquinone. Ubiquinone combines two terms to describe this substance – quinone is a type of coenzyme and ubiquitous indicates it exists everywhere in the human body. CoQ10 plays an important role in the body’s energy production and is an essential component of the mitochondria, where it helps to metabolize fats and carbohydrates and maintain cell membrane flexibility.

CoQ10 Is Shown To Participate In Creation Of ATP, A Molecule In Energy Storage

CoQ10 is also involved in the production of several key enzymes that are used to create ATP (Adenosine triphosphate), a key energy storage molecule. CoQ10 is a vital participant in the chain of metabolic chemical reactions that generate energy within cells.

CoQ10 is found in every cell of the body, but is present in higher concentrations in organs with higher energy requirements such as the kidneys, liver, and heart.
While many medical studies demonstrate supplemental CoQ10's beneficial effects, most of them stem from its vital role in oxygen utilization and energy production, particularly in heart muscle cells. As a result, its benefit to athletes is obvious.

Essential Amino Acids Can Benefit Recovery

Protein And Amino Acid Supplements Help Promote Protein Synthesis 

Protein, especially organic proteins, may be a beneficial supplement for triathletes. According to a 2000 article by Robert W. Wolfe published in "The American Journal of Clinical Nutrition," active individuals, including triathletes, may consume protein and amino acid supplements to promote muscle strength and function. 

Amino Acids Promote Muscle Protein Synthesis Post-Exercise

Wolfe states that the stimulatory effect of amino acids on muscle protein synthesis is greater immediately after exercise than amino acids consumed while at rest, which suggests that the timing of protein supplementation is equally important as the quality of the protein consumed. 

Mineral Balance Affects Brain Function And Performance

Our brains depend on proper hydration to function optimally. Brain cells require a delicate balance between water and various minerals to operate, and when you lose too much water, that balance is disrupted and your brain cells lose efficiency. Your body can't perform at it's optimal level if the brain isn't functioning properly.

Specialist in Performance Nutrition, Nina Anderson recommends using an electrolyte replacement product that replenishes sodium, potassium and trace minerals like Boron, Selenium, and Manganese; that are vital for your brain to function properly.  

To get the most from your training be sure you replace the nutrients and minerals that are lost during training.  Proper recovery is crucial to improving performance.

Make Your Own "Healthy" Homemade Gatorade

"Healthy" Homemade Sports Drink Recipes

According to RunOnVeg.com author and nutritionist, "sports drinks should not even be called “sports drinks” anymore. They are really just sugary drinks that have the bonus of added electrolytes."

She recently wrote for Women's Running Magazine an article that explained how you can make your own homemade sports drink without the sugar and sweeteners you find in today's drinks.

She explained in her article, the homemade Gatorade recipe was inspired by the book Born to Runwritten by Christopher McDougall. It is a great book about how the Aztecs fueled on chia seeds mixed with water all day long as they logged hundreds of miles a week. Chia seeds are a superfood loaded with protein, calcium, iron and fiber. They are also packed with healthy fats so you can get your daily dose of Omega-3 without eating fish everyday. 

She then came across EnduroPacks concentrated electrolyte spray that has 13 minerals including sodium and potassium. It is perfect to help you avoid cramping and replace lost sodium when working out. It doesn’t contain any added sugars or funky additives; it’s everything you want from Gatorade without the added sugar!

Recipes for Healthy, Homemade Sports Drinks

In her article, DIY Gatorade, Lottie explains how she makes her healthy sports drinks at home. She offers two recipes anyone can use to make great-tasting, yet healthy sports drinks with the necessary electrolytes. Read these recipes and more healthy recipes on her website www.runonveg.com.

 

Mary Beth Ellis likes the convenience of liquid electrolytes for racing and training

11-Time Ironman Champion Mary Beth Ellis Makes Changes To Diet

Mary Beth Ellis, known in the triathlon world as 'the Honey Badger', is among the top professional female triathletes in the world. Prior to the 2016 season, Mary Beth made changes to her training routine which included adding daily nutrient supplements to her typical diet. It resulted in 2 additional Ironman championships, taking her total to 11 career Ironman wins. 

Nutrition Is Critical To Mary Beth's Health And Recovery

Now in her late 30's, Mary Beth realized her nutritional needs were more critical than ever to her training. She decided to try the EnduroPacks line of all-natural, vegetarian daily nutrients.

Following an initial trial, Mary Beth said "After testing their entire line of vitamins and minerals in their daily nutrient system, I was surprised to find myself feeling more resilient physically and healthier than I have been in years. I don’t think that is a coincidence."

In 2016 Mary Beth went on to win 2 more Ironman events

Staying Injury Free Day-After-Day Is Key To Training Success

In a sport known for often unpredictable injuries and difficult setbacks, Mary Beth knows the importance of staying healthy during training. "As an endurance athlete, the key to success is consistency and being able to stay injury-free and healthy day after day to get the most training load with the least stress", said Mary Beth. "As training has ramped up over the past month, I have responded very well to the load and been feeling great despite the demands" she added.

An Alternative Method For Mineral Replacement During Races

Long, hot races are commonplace in the triathlon world. At the Ironman Championships in Kona, Hawaii, athletes contend with the brutal heat and humidity during a 140.6 mile race. The timing and quantity of fueling and hydration are paramount.

Separating Fueling From Electrolyte Replacement Can Help Athletes

Mary Beth is aware of the dangers of not replacing minerals. She explains, "I've struggled in the past with mineral and salt pill supplementation during hot Ironman races. The traditional salt pill regimen has not been successful for me as was clearly evidenced by my meltdown in the lava fields while in 3rd place in Kona in 2015."

After some off season testing, Mary Beth found separating electrolyte replacement from her fueling could be beneficial. "Having my fuel dictate my electrolyte intake has failed me in many triathlons. By separating the two, I was able to find a better more workable solution for me", she said.

Mary Beth Ellis is a 11-Time Ironman Champion

EnduroPacks is pleased and honored to be able to support Mary Beth Ellis with the daily nutrients she needs to help keep her healthy and strong. We're excited to continue to work with Mary Beth as she retires from racing professionally to pursue coaching.

Add Liquid Electrolytes To Your Drink With Zero Sugar or Sweeteners 

We need to hydrate. But how can you hydrate and replace electrolytes without the harmful additives like sweeteners and artificial flavoring that are harsh on your stomach?

Now you can easily add clean electrolytes to your drink for healthy pre-, during-, and post-workout hydration. Just add liquid electrolytes to any drink and avoid the harsh sugary additives and extra calories of most sports drinks.

Is Your Sports Drink Causing GI-Distress?

GI-distress is a common occurrence among athletes who rely on sugar-heavy sports and energy formulas for hydration and carbohydrate replacement.

Sugar is a frequent cause of GI-distress because of the way sugar needs to be broken down by the digestive system. 

Sugar is a frequent cause of GI distress

Cut The Sugar And Avoid Stomach Issues

Liquid electrolytes from EnduroPacks contain zero sugar or sweeteners, and zero additives, so its easy on your stomach.

"It has a very light citrus flavor, unlike the overly sweet products I'm accustomed to. I usually end up with an upset tummy after hours of rehydrating with sugary products! I give this electrolyte replacement Foxxi thumbs up!", Roxanne Gail runner, ultra-runner.

..

"I will say that the fact that it didn't bother my stomach is definitely my favorite thing. My stomach is pretty touchy- but this was a go!", Nicole runner and RRCA coach

Spray and go. Easy to carry and add clean, healthy electrolyte to your drink

Drinking Water Is Not Enough...Replace Electrolytes

Exercise results in the loss of fluids and essential minerals through perspiration, normal bowel and urinary elimination, and breathing. Failure to rehydrate appropriately during exercise is the main contributing factor to poor performance, particularly in hot and humid conditions.

But drinking water is not enough.

"You need to stay on top of nutrition and hydration and EnduroPacks electrolytes makes it easy to replace the electrolytes I lose from climbing 3 hours up a mountain. I don't have to worry about the negative impact dehydration and electrolyte loss has on performance.", Maria Dalzot, mountain/ultra runner and registered dietitian.

Maria Dalzot stays hydrated and replaces electrolytes on the trail

Hyponatremia Is A Dangerous Condition That Can Be Addressed By Replacing Electrolytes

Drinking too much can put yourself in danger of a condition called Hyponatremia. Its a condition when electrolytes become low in the blood stream. Individuals often become so focused on hydrating with water they put themselves at risk of not replenishing enough of the essential minerals in the body.

Enduropacks electrolytes contain 13 naturally-occuring ionic minerals including sodium and potassium, which help to increase blood flow to the heart, muscles, and brain. 

"I consume it everyday, all day and I tell everyone I know who is training..they HAVE to incorporate it into their hydration plan.", World Mountain Running competitor and coach Megan Lund-Lizottte.

World Mountain Running competitor Megan Lizotte has incorporated liquid electrolytes into her daily routine

Convenient To Carry And Add Clean Electrolytes To Any Beverage

And because its in a convenient-sized bottle, you can carry it with you anywhere and hydrate throughout the day, wherever the trail takes you. 

Traveling Ted carries liquid electrolytes on his outdoor adventures

"The best part about Enduropacks is their ease of use. All you have to do is pump about ten sprays into 16 ounces of water. Then shake the water container and it is ready for consumption. The liquid is almost tasteless, so it is perfect to mix with water. The product contains no sugar, preservatives, or artificial ingredients with zero added calories.", outdoor enthusiast TravelingTed 

Hear What Others Say About Liquid Electrolytes

"During my training I always want to find a way to stay hydrated with all the right minerals, but I don't particularly want all the loaded up sugary calories. The [EnduroPacks liquid electrolytes] is a sugar free, calorie free option, with no added calories, while adding all your needed electrolytes back in...and I haven't cramped once since starting it", Nathan Turner, Ironman triathlete.

 

 

"I used it yesterday after my crossfit workout and agin today after my run, and I love it! The flavor is very very light (hint of lemon) if you just want a hint of flavor in your water, and I love how it's all natural ingredients!", Chelsey Langford, CrossFit competitor, runner, and yogi, 

 

 

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