Electrolytes consist of sodium, potassium, chloride, calcium, magnesium, and bicarbonate. Workouts lasting less than 1 hour typically only need to re-hydrate with water but for workouts >1 hour, require liquids with a combination of carbohydrates and electrolytes. Electrolytes are needed because they are, along with water, are lost through sweat which is the bodies primary …
Registered Dietitians are licensed nutritional professionals with an undergraduate degree and supervised practice hours. Among completion, a national exam must be taken to be officially licensed and practice as a professional. Registered dietitians are recognized by The Academy of Nutrition and Dietetics with mandatory completion of CEUs (Continuing Education Units) to maintain registration. The term “Nutritionist” …
What is the Difference Between a Nutritionist and a Registered Dietitian? Read More »
Previously, we talked about the importance and effect of vitamins in performance. We now move on to minerals. Fundamentally, minerals are broken into different categories based on their function; Major, Trace and Ultra-trace minerals. Despite the fact that minerals only contribute only about ~4% of total body weight, their functions are vital for cellular activity, …
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The weather is warming up which means dehydration sets in faster. Dehydration has major effects on the body such as electrolyte imbalances, cramping, headaches, and reduced athletic performance, potentially leading to heat stroke and even death. Dehydration varies widely amongst individuals based on their hydration status prior to training, practice gear body composition, type of …
**Editor’s Note: In a previous post, the various benefits of adding mushrooms to your diet was discussed. Find more here about what mushrooms can do for your immune, digestive, and cognitive function.** Mushroom Risotto Prep Time – 10 minutes. Cook Time – 25 minutes. Total Time – 35 minutes. Vegetarian dish. Makes 6 servings. 1 lb …
Adaptogens are phytonutrients that have the ability to help your body adapt under physiological stress. These phytonutrients are herbs that contain phytochemicals. Adaptogens can also be defined as a pharmacotherapeutic group of herbal preparations used to increase attention and endurance during fatigue. Furthermore they can help to prevent, mitigate or reduce stress induced impairments and …
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Fat is a more concentrated source of dietary energy than carbohydrate and protein. Fats concentrated source of energy is about 9 kcal/g (carbohydrates and proteins provide only about 4 kcal/g). Fatty acids from meat and dairy products are relatively saturated. Fatty acids from plant sources are generally more unsaturated. Then there are essential fatty acids …
**Editor’s Note: Enjoy learning more about nutrition or interested in a personalized meal plan from a Ruthless Performance Nutritionist? Fill out the contact form at RuthlessPerformance.com/contact for more details** Lean meats Some of my favorite meats are chicken breasts, turkey, and fish. If you happen to have meats with fat, simply remove the fat to …
Consuming alcohol has been a tried and true means to bring people together to come together in a time of enjoyment and relaxation. In moderation, alcohol can be a good way to relieve stress from high intensity sports or exercise, and can bring teams closer together through group bonding; yet sports performance and recovery has …
Of the various hormones in the human body, there are two hormones whose primary responsibility is regulating hunger, these are: Ghrelin – Which signals that you’re hungry Leptin – Which signals that you’re full Some people are hungry after a workout while some are not. Typically, hunger won’t kick in until a few hours or …
