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Science Based Nutrition
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Wondering how much protein athletes really need, or how carbs impact energy stores? Get answers to your performance questions here.
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What products do you have that will increase performance/endurance while running marathons? Are your products natural, organic, synthetic or a combination?
By dotFIT experts
on May 08, 2009
There are numerous countries that border the Mediterranean Sea including the northernmost countries of Africa, some of Southern Europe, Turkey and the Aegean islands. The Mediterranean Diet is not one specific diet, but represents a set of dietary choices that is common in this region of the world.
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Why should I eat within 45 minutes of working out?
By dotFIT experts
on October 16, 2008
It really is dependent upon your goal. If you are a recreational exerciser or simply working out for fitness, weight loss, etc., then the timing of pre- and post-workout feedings is not crucial.
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What kind of snack would you recommend eating after my workout for the best recovery?
By dotFIT experts
on October 17, 2008
It depends on your sport. If you are an endurance athlete, you want a significantly higher carbohydrate (CHO) to protein (P) ratio than most other athletes – somewhere in the range of 2-4 grams of CHO to 1 gram of protein with relatively low fat.
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Do you really need to load on creatine to bulk up?
By dotFIT Experts
on October 23, 2008
Creatine monohydrate is one of the most widely used supplements to improve sports performance, muscle size, strength and power. Loading Creatine has been a point of controversy and clarity on this issue will be provided here.
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Could the Recover&Build product be masking my body’s natural recovery process?
By dotFIT experts
on October 18, 2008
No – your body will let you know when you are over-training but you have to “listen” to it.
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How can coenzyme Q10 increase muscle performance?
Coenzyme Q10 (CoQ-10) is a naturally occurring compound found in our body’s cells that is intricately involved in energy production
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How do I gain weight?
To gain weight you need to eat more calories than you burn so that the extra calories are deposited into your body tissues, with the majority
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Are muscle gain supplements safe?
The most commonly used muscle gain supplements that actually work are considered safe for the vast majority of people. These supplements
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Can I prevent dehydration without drinking excess fluids?
Yes, you don’t need to drink in excess, you simply need to make sure you start your activity completely hydrated and replace
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Do you get the same hydration if you mix water with Kool-aid?
The quick answer is yes because the vast majority of the mixture would be water and the small amount of Kool-Aid (KA) mix would be fairly insignificant
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Do you get the same hydration from coffee as you do water?
Yes, or at least very close. Coffee, as I am sure you know from making it or watching it being made, is almost all water and it enters the body
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How much protein do I need daily when training for a marathon?
The simplest and safest answer is ~ 1 gram (g) of protein per pound of body weight for all athletes during intense training. Exercisers and athletes
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Can multivitamins help me to gain weight?
If you are deficient in any of the essential nutrients involved in developing and building muscle the answer is yes. Our recommendation is that everyone,
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What is the role of protein for exercise?
Protein is responsible for rebuilding your muscle tissues after exercise and also plays a minor role in producing energy under more extreme
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Can eating more protein make muscles bigger?
Depends on how much you are eating now. If you are eating Recommended Daily Allowance (RDA) of protein and resistance training intensely, then yes
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I've heard that doing cardio at a higher heart rate (over 150 bpm) burns too much muscle and that I should keep my heart rate in a "fat burning" range. True?
If you feed yourself properly, including taking a multivitamin/mineral daily, you would only add muscle by performing high intensity
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How do I make sure I'm not burning muscle when working out?
You need to use the bodybuilding formula of feeding the muscle while starving the body fat. Meaning, eat correctly and enough including protein intake
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Since I started working out more I am craving more carbohydrates than usual. Is my body asking for more carbs because I am exercising more? Do I satisfy this carb craving or do I hold out?
The right answer is to restructure your diet but within the total calories appropriate for your overall body composition goals (e.g. weight/fat loss, or muscle gain).
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Is it possible to lose fat and build muscle without losing weight?
Yes, and it’s very common among athletes, especially bodybuilders and people new to weight training but it requires daily food planning and supplementation
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Is there an advantage to eating more meals daily including having one soon before bedtime?
Once you know how many calories you are allowed daily to achieve your goal, you want to spread them out as much as you can.
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Does drinking water while exercising cause cramps?
Not unless you drank or ate too much before the exercise and then continued drinking. Drinking too much of any fluids before exercise
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Can supplements help with muscle soreness?
Yes, as long as the muscle soreness was caused by exercise or some unaccustomed activity that did not injure the muscle to a point where it can't
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Why can't I gain weight no matter what I eat?
The formula for gaining weight is to consume more calories than you burn so the extra calories are stored in the body as lean body mass (LBM) such
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Do endurance athletes need more antioxidants?
Probably, and there is certainly no downside to adding higher levels of vitamins and minerals that are part of our body's antioxidant systems to your
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What is a carbohydrate-loading diet?
Carbohydrate loading is a protocol that endurance athletes, and often bodybuilders, use to fill their body's glycogen (carbohydrate/energy) stores in order
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Do endurance athletes benefit from creatine?
At this point in science, most athletes probably wouldn't because uncontrolled creatine (Cr) supplementation generally leads to a weight gain of both
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Don't I need more protein if I am a power athlete?
Power athletes need more protein than non-athletes/exercisers but about the same as other hard-training athletes. The easiest and safest formula
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Is there a good diet to increase cardiovascular endurance performance?
Yes and it's to consume ~55-70% of your total daily calories from carbohydrates (CHO) such as pastas, rice, breads, cereals, etc. The longer your
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Are low carbohydrate diets okay for an endurance athlete?
No, they are counterproductive in every way for endurance athletes. Not only will you compromise performance but you will also not recover
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Do endurance athletes need sports drinks?
Generally, yes. During any activity lasting more than an hour, it can be helpful to continued performance and hydration to take in fluids containing
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Should an aging athlete take protein supplements?
Depends on how much protein you consume from food and your training goals. All healthy athletes can attain their protein requirements from
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Are supplements and diet pills safe for athletes?
Depends on the athletes physiological state (health and potential contraindications) and what he/she decides to use, but in general health and fitness
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How much protein should an athlete eat?
Most professionals use the simple and safest formula for figuring out an athlete's protein needs and that's ~ 1gm of protein per pound of body weight
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As a wrestler, what should I do four days before weight certification?
It depends on how close you are to the weight you need to be in order to wrestle in your desired weight class. If you don't need to lose weight
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As a wrestler, how can I manage my weight year round?
You need to pay attention to your desired weight year-round by weighing regularly and adjusting your daily calories according to undesired weight
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What is the most common sports nutrition mistake people make?
Overall daily food planning, including meal timing around the activity/event, is the most common miss or mistake athletes make related to nutrition
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Are there pre-and post rugby/lacrosse game nutrition recommendations?
Yes, and the most important thing you can do is to make sure your energy systems are full by not just eating the right combination of foods
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What is a good pre-game meal?
For the vast majority of athletic events (exceptions being ultra-endurance, where carbohydrate intake would be higher by percentage of total
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Do I need to eat during the hockey game?
No, as long as you ate correctly before the game; otherwise to help pick up energy because of a lack of pre-game planning, you could eat a
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What if my round is very early and I can't eat 3-4 hours in advance?
Eat your normal big whole food pre-game meal right before you go to bed and then consume your pre-workout shake 30 minutes before your
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What is good to eat right before I go out?
Depends on where you are going, what you are going to do and how long after you eat will you be participating in physical activity.
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What is the best pre-game meal?
The best pre-game meal is one that can be completely digested before the event but also fill your energy stores close to their full potential so that
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Do ski racers need to eat differently from other skiers?
It's the length of the continuous activity that often dictates a slightly different diet than what all athletes need to do to be successful. Therefore,
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What should I eat right before a tennis match?
A pre-workout shake consisting of high carbohydrate, moderate protein and low fat (see below for timing and ideal formula). But you better make sure
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What should I eat after a tennis match?
Immediately after the match, you should consume the same training/workout formula you consumed 30 minutes before your match, and then
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Do I need to change my diet if I just started a running program?
If you are not consuming your largest meal consisting of ~60% carbohydrate, 20% protein, 20% fat ~2-3hrs before your event followed by a small
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I am planning to do a marathon in 6 months. Should I change the way I eat?
You should be consuming ~60-70% of your total daily calories from carbohydrates (CHO) such as pastas, rice, breads, cereals, etc.
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Do I have to be fat to be a successful power lifter?
No, in fact most of them are not, especially at the lower weight classes. In the heavy weight divisions you will see very large people who appear
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What is the best thing to eat after a game?
You should consume the same training/workout formula you consumed 30 minutes before your game immediately after the game, and then 1-1.5hrs
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Why does my coach say I should lose weight to enhance my performance?
If your weight is off-setting your performance, meaning that at a lighter weight you may be able to move faster and more efficiently in your sport
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Are the nutrition needs of speed skaters different from figure skaters?
The most significant difference would be the loading of your energy systems. The speed skater’s energy system that needs to be fully loaded is the creatine phosphate
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Are there special nutrition needs for volleyball players?
All athletes including volleyball players have special nutrition needs that are similar in order to maximize their playing potential. But it's the length of the
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How much carbohydrate should speed skaters get?
Your overall diet should consist of ~60% carbohydrate, 20% protein, 20% fats with meals spread evenly throughout the day and properly around
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Are there special nutrition needs for combat sports competitors?
All athletes including combat sport competitors have special nutrition needs that are similar in order to maximize their fighting potential. But it's the length
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Do I have to diet if I am a cheerleader?
As an athlete you should certainly be on a healthy athletic-type diet that helps you maintain your performance and desired physique. But as far as
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Can I eat after a game when I am starving, even though it is late?
Absolutely, and you should if you want to recover from your game properly. It makes no difference what time it is when it comes to an athlete's
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For weight cutting, can't I replace what I lost after weigh-in?
Depends on how much total weight, including fluids, was lost and how long after weigh-in you have before the match/game. Generally speaking,
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What is the best thing to eat before an interval ride?
The day before and the day of the interval ride, eat full meals ~every 3-4hours consisting of ~60% carbohydrate, 20% protein, 20% fats just as an athlete
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Are there special nutrition needs for gymnasts?
Because of having to maintain low body fat, gymnasts are commonly short on the daily requirements of many of the vitamins and minerals and therefore,
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What is the best thing to eat before a 50- or a 100-mile ride?
The day before and on the ride event day, eat full meals ~every 3-4hours consisting of ~60% carbohydrate, 20% protein, 20% fats. The pre-ride meal
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Do I need to diet if I want to be a competitive climber?
You need to eat like an athlete in order to keep your energy systems full before all training and climbing events and allow the body to recover
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What macronutrient ratios should an older athlete aim for?
Depending on your sport (not your age) and body weight, 55-70% carbohydrates, 15-30% protein, 10-25% fats. The longer or more endurance
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How many carbs should an older athlete eat during and after exercise?
About 55-70% of your total calories in your pre- and post-exercise meal should come from carbohydrates (CHO) such as pastas, fruits, rice, breads,
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How much protein do aging athletes need?
Aging athletes need about the same amount of protein as other hard-training athletes. The easiest and safest formula for figuring out the protein
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When might an athlete need more salt in his diet?
Anytime you are exercising in warm or hot climates for long periods of time, like endurance sports, soccer and especially when covered in football gear,
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How should I time my meals for maximum athletic performance?
Always space your full meals ~ 3-4hours apart. The pre-activity meal will be your biggest of the day and should be consumed 2-3hrs before the event,
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How many calories does an athlete need?
An athlete's total daily calories are determined by personal statistics (height, weight, age, sex and daily activity) and the body composition goal, which
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What should I eat the day before an athletic competition?
The day before your competition the food plan should be structured so that every meal is a full meal consumed ~ 3-4hours apart consisting of ~60% carbohydrate
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What should I eat on the day of an athletic competition?
The day of the competition consume full meals ~every 3-4hours consisting of ~60% carbohydrate (rice, potatoes/yams, breads, fruits, etc.), 20% protein
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What foods should young athletes eat?
Basically the same foods as adult athletes. It's harder to get them to eat properly but just as important, especially during their growth years. A young athlete needs to be on a nutrition plan
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As a wrestler, what should I do on the day of weight certification?
Rest up for the match and do whatever you need to do to make sure you make weight without compromising your health. If you are only 1 or 2LBS from making weight on the day of certification,
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Should I worry about how much my child drinks during training or a game?
Yes, and most importantly make sure they are hydrated before the start of the activity. Adolescents tolerate heat less efficiently than adults because they have less surface area and their sweat glands
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Are their special hydration demands for golf?
There are special hydration demands for all athletes and they are the same. See below. General Fluid Requirements
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Is hydration important for rugby/lacrosse?
Yes, proper hydration is important for all sports and especially in continuous activity sports like rugby and lacrosse. Additionally in sports like lacrosse, uniforms can increase the sweat loss,
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If I'm in the water swimming, do I still need to drink?
Probably not during your training or event, unless you did not hydrate properly before and/or you will be very active in the water longer than 60 minutes. Otherwise 3-6 oz of fluids every 15 minutes
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How much should I drink during swim meets or practice?
All depends on how you hydrate before the activity and how long you will be continually active in the water. Therefore if you properly hydrate before and you don't exceed 60 minutes of activity,
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What are the hydration recommendations for hockey players?
Hockey players have the same hydration needs as other hard-training athletes. The use of heavy uniforms increases sweat loss even when played in a cold environment, and therefore hockey athletes
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Since it is not hot, do I have to drink when I ski?
Exercising in warm temperatures is only part of the hydration equation, meaning you may not need to drink during your activity if it doesn't last longer than 60 minutes and you are hydrated properly before
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How much and when should I drink during a tennis match?
Assuming you hydrated properly before the match, you should consume ~3-6oz every 15 minutes (or as possible) of fluids during the activity. Additionally, since tennis matches can exceed 60 minutes
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Are divers at risk for dehydration?
No more than any other active person, unless you were under water too long (more than 2 hours) and unable to rehydrate and/or not hydrated properly before the dive. Divers should be fine following
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Do I need to drink fluids more if I am running a lot?
Runners certainly need to consume more fluids than sedentary people. Below are the athletic hydration guidelines runners need to follow:
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Is hydration important for track and field athletes?
Yes, proper hydration is important to all athletes. If you are not properly hydrated, you will not perform to your potential, even if exercise is only a few minutes long. So obviously, the longer the task
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Are there special hydration needs of football players?
Hydration recommendations for football players are the same as all athletes, but football players need to pay strict attention to the guidelines when practicing or playing in hot weather in full uniforms,
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Do ice skaters have special hydration needs?
Yes, all athletes have hydration needs that are not the same as non-athletes. Performance is negatively affected before thirst is triggered. The sensation of thirst occurs when the water deficit is ~2% of
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What are the hydration recommendations for volleyball players?
The hydration needs of a volleyball player are listed below; most importantly, pay attention to the pre and during exercise/game instructions, especially during all day tournament play:
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Are there special hydration needs of combat sport athletes?
Hydration recommendations for combat sport athletes are the same as all athletes, but combat athletes need to pay strict attention to the guidelines when practicing or playing in hot environments, which
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What is the best way for players to stay hydrated?
All athletes need to follow the guidelines listed below if they want to maximize performance and recovery (and pay strict attention to pre and during exercise/event recommendations):
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How do I know if I'm well hydrated?
If you're an athlete, follow the guidelines shown below and you will be hydrated perfectly. You can't trust your thirst. The sensation of thirst occurs when the water deficit is ~2% of body mass. Performance can
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Is hydration important for gymnasts?
Yes, all athletes have hydration needs that are not the same as non-athletes. Performance is negatively affected before thirst is triggered. The sensation of thirst occurs when the water deficit is ~2% of
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Is hydration important for baseball and softball players?
No matter your sport all athletes have hydration needs that, when met, can optimize training and game outcomes. If you are not properly hydrated, you will not perform to potential, even if exercise
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How much should I drink before, during and after a game?
All the ideal athletic hydration guidelines are listed below: General Fluid Requirements
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What should I do if I don't believe I can drink a lot of fluids and play?
You need to do all you can do to achieve full hydration comfortably BEFORE you start play, meaning follow the directions below but do it throughout the night before and day up to the game, at a slower pace
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Should I drink water or sports drink for soccer?
We recommend you bring and use both as shown below so that you can hydrate properly before the activity and best replenish your fluid, glucose and electrolyte losses during the activity to maximize performance
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What should I eat the night before a game?
The night before your competition the food plan should be structured to contain high calories (but not too filling) made up of ~55-60% carbohydrate (pasta, rice, potatoes/yams, breads, fruits, etc.), 15-25%
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Don't sports drinks have too much sugar?
The sugars in sport drinks are there for a purpose but are unnecessary for non-exercisers. Sport drinks are used for achieving proper hydration and replenishment of compounds lost or used during
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How much should I drink during the game?
It truly depends on if you properly hydrated before the game and the length of your event. In other words, if you hydrated properly before a 1-hour game, you would need no more than ~ 3-6oz of fluids every
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How does a sports drink actually increase hydration more than water?
It's not so much that it can increase hydration as opposed to water; it's the fact that sports drinks contain other things important to maintaining performance during longer events. When we lose fluids, especially during exercise
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How long does it take for caffeine to leave your system?
The half-life, which is the time required by the body to metabolize or inactivate 1/2 of a substance activity, for caffeine (doses lower than 4.50mg/lb) ranges from 2.5 to 10hrs. Meaning, caffeine
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