April 2011 Newsletter

11
20
il
pr
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M O N T H LY N E W S L E T T E R
FUNCTION FIRST FITNESS
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er
n
r
o
C
Q&A
CHOOSING THE RIGHT
S P O RT S D R I N K
Karin Yehling
Are Th e y Ri g h t f o r Y O U ?
T
he sports beverage
The Institute of Medicine
industry (think
has determined certain criteria
Gatorade), has gone
for the replacement of
mainstream, aiming particularly carbohydrates and electrolytes
at kids. For most people, these
during exercise. The criteria are
drinks are nothing other than
based on exercise intensity,
salty sugar
duration, weather
water; they
and individual
T
he
se
contain nearly
drinks are differences in
as much sugar
sweat rates. Some
no
th
in
g
ot
as soft drinks.
her than sports in which
They are
athletes would
sa
lt
y
su
ga
r
w
at
mostly
er.. benefit from fluid
designed for
replacement
endurance
beverages include:
athletes to replenish the
basketball, soccer,
electrolytes they lose through
hockey, endurance running,
sweating and exertion
football, distance swimming,
(although there are many
field hockey, tennis,
replacement drinks with far
racquetball, and any other
more electrolytes and less sugar sport or activity where there is
than Gatorade).
Q: What is the “fatburning zone” that I see on
the cardio equipment
charts? And, what does it
mean?
A: The chart is based on the
fact that you burn primarily
fat in a particular heart rate
range. The problem is that
you don’t burn much of it in
this range because the
intensity is very low. For
example, sitting here, I’m
burning 100% fat, BUT I’m
burning so little of it. If you
kick up your program and do
interval training, you’ll be
burning mostly carbohydrate
during the activity but you’ll
burn fat afterwards for longer.
And, it will naturally speed up
your metabolism.
For an entire article on this
topic, click here: http://
www.functionfirstfitness.com/
Function_First_Fitness/
Articles.html
Pro tei n a n d Y O U ! - C o n t .
a lot of exertion over the
course of at least one hour.
Therefore, it’s important to
know which drink to choose,
when to drink it and why
you’re drinking it. Would you
put premium or low-octane
gas in your new high
performance sports car? That's
how to think about sports
replacement drinks and your
body.
For
activities
lasting up to
60 minutes,
choose a lowcalorie drink,
such as G2,
Ultima, Luna
Sport
Electrolyte
Splash and
PowerAde Zero. These are
designed to make you drink
more and replace the
electrolytes you’ve lost while
not adding a lot of unnecessary
calories.
For activities lasting 1 to 2
hours, a regular fluid
replacement beverage will help
you refuel
depleted fuel
stores. These
should contain
about 60 grams
of carbohydrate
(120-240
calories) per 32
oz. Some
suggestions: G1
Hydration
Formula, Cyto
Vol, Gatorade, PowerAde, and
Cytomax.
For activities lasting 2+
hours, look for endurance
sports drinks such as Gatorade
Endurance Formula,
AminoVital Endurance and
PowerBar Endurance. These
drinks contain extra
electrolytes to help offset
excessive sweating.
Post-activity: At this point,
it is essential that you ingest
protein and carbohydrates
within one hour of the
workout to
assure that you
replace
electrolytes
and water and
help begin and
speed up the
process of
tissue repair.
For an easy fix
and the "new"
super-drink
that your
mother might have told you
about, try chocolate milk.
That's right: all the research
points to chocolate milk being
a great fluid replacement
beverage. Other choices
include smoothies with fruit
and protein powder, Myoplex
original, PowerBar Recovery,
and Endurox R4.
Pre-exercise or
race: drinks with
caffeine have
been found to be
very beneficial.
These include:
Crisp Apple Clif
Shot Electrolyte
Replacement
Drink,
Accelerade with
caffeine, Cyto Vol, G1
Hydration Formula & Zym
Catapult.
April • 2011
ckle
hu
C
y
l
h
t
Mon
“I think we’ve done it, Igor!
This will be the hot new sports
drink of the summer!”
ly Tip
h
t
n
o
M
For weight management:
weigh yourself on the same
day, at the same time, with no
clothes on, every week. Also,
keep a pair of pants (no elastic
waist) handy that have always
been tight. Try them on every
2-3 weeks to see if your waist is
shrinking. Sometimes, the
scale doesn’t tell the whole
story but the waistband
doesn’t lie!
By
e
v
i
L
o
t
Words
Motivation is a fire from
within. If someone else
tries to light that fire under
you, chances are it will burn
very briefly.
~Unknown
Pro tei n a n d Y O U ! - C o n t .
The “new beverage on the scene” is coconut water.
Coconut water contains much more potassium and less sodium
compared to Gatorade. However, it’s more important to have
the higher sodium that Gatorade provides, because it’s more
efficient at replenishing electrolytes from sweating. Not many
athletes have been advised to use coconut water, in lieu of
conventional sports drinks, because it hasn’t been studied
enough.
For most everyone, water is the BEST fluid replacement.
You might also consider a low-calorie fluid replacement drink
during times of illness when excess fluid is lost from intestinal
disorders. Generally speaking, these calorie-laden drinks
should be left for those who have sweated and/or exerted
enough to really need them. The most sedentary people should
drink two quarts of water per day. Increase that to three quarts
if you work out occasionally, and a gallon a day if you work out
constantly and/or are an endurance sports participant.
R ec i pe o f the M on th
B la c k B e a n
Hu m m u s
“Tasty as dip or to add
to a wrap or sandwich.”
Ingredients
2 cans (15 oz) black
beans, rinsed and
drained
4 cloves garlic, mince
d
2 tablespoon lemon
juice
2 tablespoon sesame
oil
¼ teaspoon salt
Directions
Combine all ingredie
nts
in a food processor. Process until smooth
.
Karin Yehling
FFF Trainer
WW W. FU N C T I O N FI R ST F I T NE S S.COM
P E R S O N A L
T R A I N I N G
S T U D I O
Karin Yehling
23231 Saticoy St.
West Hills, CA
818•456•4395
Coming Next Month!
Read about “ The Unhealthiness of
Processed Meats,” plus more tips, and
recipes!