How to Concurrently Enhance Cardiovascular Capacity and Target Proficiency for Bow Hunters

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Here in Pennsylvania we’re less than a month away from the official start of the statewide whitetail archery hunt. It’s at about this time that hunters will be desperately getting in their target practice with a bow that many have not touched since late archery season or even before the regular firearms season of last year’s hunt.

 

I don’t advocate for cramming in all of your out-of-season target work last-minute, however there are realities to this. But regardless of if you’ve been maintaining your skills with the bow or not, you can use this time more effectively to fine-tune your bow skills while simultaneously enhancing your physical capabilities and hunting endurance.

 

Many east-coast hunters will be locked-in to their tree stands for the months of September and October, but even this is not without physical struggle. Likewise, many big-game western hunters will quickly recognize the necessity of physical preparation for the hunt, as the terrain and elevation of the west can end your hunt—or even your life—without adequate preparation.

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Though your cardiovascular endurance may have quickly dissipated after the end of last-season’s hunt, it can return almost as quickly (this rapid degradation and development is unique to cardiovascular endurance, unlike the capacity of strength, which shows a much slower return of improvements as well as decrements).

 

Though not ideal, you still have time to become relatively prepared for the demands of the hunt.

 

And by doubling-up conditioning work with bow practice, this can be done in half the time, while allowing you to train with the bow in a fatigued state—as you may find yourself when faced with a deer, elk, or other game animal.

 

Here’s just one of the workouts we recommend to our hunters. The limit to this workout is that you need space, lots of empty space where you can safely target practice and run down range… Therefore, this only works on private property or empty public land…

 

To start, pick 3 distances that you’re most likely to shoot at, for me, with my fixed-pin set-up, I use 10, 20, and 30 yards. For my training, I also use an uphill with a medium grade.

 

Start by taking 10 warm-up shots at 10 yards, followed by 5 trips to the target while it sits at 10 yards. Each run should be progressively faster, starting with a brisk walk, ending with a sprint.

 

Do this yet again with a target at 20 yards… 10 shots, 5 trips.

 

Guess what you’re doing at 30 yards? Same thing. 10 shots, 5 trips.

 

As you become more accustomed to this, you can begin to add in more trips, up to 10 sprints at each target range. I don’t recommend running with the bow—some may view this as ‘sport-specific’ but can lead to more asymmetries than necessary.  The more variables, like running with the bow, that you add in, the more complicated the process becomes; we’re simply looking for getting you in-shape and target-ready in the most efficient means possible.

 

After you’ve built yourself up to 10 sprints and 10 shots at all three designated distances, scale back down to 5 trips, but now begin timing each sprint and recording rest. By improving your time on each sprint and maintaining or reducing rest, you’re improving your overall cardiorespiratory endurance across all three primary energy systems (30 yards is by no stretch of the imagination a feat of cardiovascular endurance, but the accumulation of fatigue over the course of all sprints will certainly have beneficial effects on glycolysis, respiratory, and cardiovascular function.

 

 

Want to learn more or improve your readiness for the hunt? Email us at info@RuthlessPerformance.com and ask about our Physical Preparation for Big Game Hunters Program.

Featured Fitness Content: Volume 49

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View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Exercise For Confidence: On-Field Groin Strengthening By Erica Suter

Gene doping might not work after all Craig Pickering via HMMR Media

Becoming a College Strength Coach By Mike Blasquez via Juggernaut Training Systems

Training strength with hypermobility; 14 year old female By Joy Victoria

 

Weight Loss, Nutrition, and General Health

6 Signs and Symptoms of Gluten Intolerance By Joe Leech via Diet vs Disease

Healthy Fats: 3 Delicious Ways To Include More In Your Diet By Charles Poliquin

7 ways to make time for exercise and nutrition. [Infographic] via Precision Nutrition

 

Strength Training, Powerlifting, and Bodybuilding

5 Cable Exercises You Should Be Using By Mark Dugdale via EliteFTS

 

Motivation, Business, and Success

3 Questions to Ask When Hiring Your First Team Member By Michael Keeler via Business for Unicorns

The 14 Best Nootropics and Smart Drugs Reviewed By Erica Julson via Healthline

 

Physical Therapy, Alignment, and Injury Prevention

15 Exercises to Instantly Improve Knee Pain By Russ Manalastas via John Rusin

Tip: The Cure for Hip Tightness & Immobility By John Rusin via T-Nation

 

Research

Can Ischemic Resistance Training Improve Your Swimming Endurance and Oxygen Capacity? By Gary John Mullen via Swimming Science

Does Dehydration Impair Swimming Performance? By Gary John Mullen via Swimming Science

 

Ruthless Performance Coaches’ Content

Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1 By John Matulevich

 

A Comparison Of Several Sports Drinks

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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 way of preventing excessive rises in body temperature aka hyperthermia, especially in the heat. Performance is impaired when approximately 2% of body weight is dehydrated.

Many electrolyte products are out there in market. There is no absolute best one, but some may be better than others. This may also depend on the individual and their response to them. Scratch labs sells hydration mixes to be made into a sports drink. Then there are the traditional sports drinks such as Gatorade and PowerAde. What makes these drinks different? Let’s take a look…

 

Drink

Calories Carbs (g) Sodium (mg)  Potassium (mg) Other
Scratch labs

Hydration Mix 1 scoop

80 21 380

39

Calcium & magnesium
Gatorade

1 bottle (591mL)

150 38 250 65 Citric acid & gum
PowerAde

1 bottle (360mL)

80 21 150 35 High fructose corn syrup, & B-vitamins
The Right Stuff

1 pouch

0 0 1780 0

Chloride & Citrate

PowerAde and Gatorade contain a lot of added sugars with artificial colors as well. The problem is that too much added carbs decreases the amount of water that can be absorbed (Jeukendrup & Gleeson, 2004). Only small amounts of glucose and sodium are needed so that water absorption rate increases. The right stuff is primarily electrolyte containing with no energy (calories) and carbs however, it can be mixed with a carb containing drink thus increasing carbs and/or electrolytes which may slow absorption of water. Scratch labs hydration mix is similar to PowerAde as far as electrolyte content. Scratch labs hydration mix can also be mixed with a carb liquid but the mix alone may just be sufficient. Overall, Scratch labs seems like it has a good mix to be used during and after exercise lasting more than 1 hour.scratch

Jeukendrup, Asker & Gleeson, Michael. Sports Nutrition. An Introduction to Energy Production and Performance. 2004.

Gropper, Sareen S., Smith, L. Jack., & Carr, Timothy P. Advanced Nutrition and Human Metabolism. Seventh edition. 2016.

By Jesse Rodriguez, RD, CSCS

 

 

 

 

Ruthless Performance Mavericks Program: A Sneak-Peak

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If you’re not familiar with the Ruthless Performance Mavericks Program, it’s something well-worth looking into as a primary or accessory strength & conditioning program. The program consists of 3-12 workouts per week (depending on season, goals, recovery status, etc.). Though the program is rooted in long-term strength gain, the Mavericks workouts also build up cardiovascular endurance, mental toughness, hypertrophy, and any and all other capacities one would hope to develop through a traditional workout regimen.

 

This is true to the extent that I’ve personally used the Mavericks program as the base for prepping for events across the athletic continuum; from a 65 mile cycling race spanning from Philly to Atlantic City to powerlifting meets. The program has also been the primary physical preparation tool for big-game hunters, swimmers, CrossFit athletes, and more.

 

Hierarchy of PerformanceThe program is so versatile because of the formative and fundamental role that a well-designed strength & conditioning program has on any athletic or performance-oriented endeavor. By building up such an encompassing portfolio of exercises, energy system capacities, movement proficiencies, and athleticism as a whole, individuals are easily able to transition from one skill or sport to the next, and do so at an extraordinarily high level.

 

The Ruthless Performance Mavericks Program differs from some of our other programs in that the workouts are the same from one individual to the next, only differing in load, intensity, and an individual’s overall athletic capabilities. Emphasis can be moved throughout the program as well. For example, a bodybuilder may take the accessory volume more seriously, while a powerlifter may focus more on the strength and primary exercises involved. In our Athletic Development programs, each program is individualized outside of the warm-up. Similarly, among personal training clients, every aspect is much more up to the goals of the individual. The Mavericks program is a cost-effective tool to build an encompassing base of athleticism and is great for individuals who may get bored of traditional or more predictable programing. This program is no better or worse, but if you think it may be right for you, reach out at RuthlessPerformance.com/contact to get started.

 

Today we’re going to show you our current main exercises and how they fit into the bigger picture of the Ruthless Performance Mavericks programming…

 

We’re seriously focused on some elements of training that we’ve largely neglected in the past. These elements are density, volume, and lactate threshold. These elements of programing are in most of our workout bouts, but rarely break into our ‘A1-A2’ sets (or to the unindoctrinated, this would be referred to as the main work).

 

Of our currently programed 7 workouts, 4 are comprised of heavy, high volume-strength work—these will be the focus of today’s post.

 

All of which are done 10×10, and as an ‘EMOM’ (every minute on the minute). The traditional lifts don’t always transition very well into this type of super high volume training and can be detrimental to long-term and short-term central nervous system function, this is why the exercise selection is slightly odd…

 

Day 1 – Front Squat – 10×10 – EMOM

Day 2 – Incline Barbell Press – 10×10 – EMOM

Day 3 – Rest/ Active Recovery/ Conditioning

Day 4 – Romanian Deadlift – 10×10 – EMOM

Day 5 – Overhead Press – 10×10 – EMOM

Day 6 – Rest/ Active Recovery/ Conditioning

Day 7 – Rest/ Skill Work

 

The primary work as listed above is not the entirety of the strength workouts. There is always accessory work which varries from day to day. The Front Squat Day, for example, may be followed by a circuit of 3 strength exercises, like Hamstring Curls, Contralateral KB RDLs, and Overhead Med Ball Slams. Then, either another 2-exercise circuit like calf raises and toes-to-bar, or a quick conditioner like Rower Repeats or a Stationary Bike Tabata…

 

Skill work varies from person to person, depending on their goals or upcoming seasons. For me, skill work currently consists of target work with the bow for the upcoming hunting season. Conditioning work consists of a combination of hill sprints, strongman work, long-distance steady-state cardio, rower, or cycling. Conditioning workouts are included with the Maverick’s program, but these tend to be only for individuals working specifically on the Maverick’s program.

 

For athletes competing in CrossFit, Powerlifting, Hunters, Cyclists, or Runners, their conditioning days and times are traditionally filled by their skill specific training or by the mandates of their coaches.

 

A 10×10 EMOM is by no means standard programing for the Maverick’s Training, but we recognize the need to maximize these capacities. For this four-week cycle, we are trying to maximize hypertrophy, tolerance for higher-volume strength work, as well as to back-off of CNS input before coming back with some higher-intensity conjugate style training.

 

Sign-up or learn more about the Ruthless Performance Maverick’s programing by emailing us at info@RuthlessPerformance.com

What is the Difference Between a Nutritionist and a Registered Dietitian?

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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.

adult agriculture asian commerce

The term “Nutritionist” does not require extensive school and professional training. Essentially, anyone can call themselves a nutritionist because they read a few books. That is not to say nutritionist don’t know what they’re talking about but nutritionists can’t assess, diagnosis, or treat nutritional-related problems where as a Registered Dietitian can.
At Ruthless performance, we offer nutritional services by a Licensed Registered Dietitian.

It’s simple: All Dietitians are nutritionists, but not all nutritionists are Dietitians.

 

 

By Jesse Rodriguez, RD, CSCS

Featured Fitness Content: Volume 48

Posted on

View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Does Shaving Improve Swimming Performance? By Allan Phillips via Swimming Science

 

Weight Loss, Nutrition, and General Health

The 12 Most Effective Ways to Spark the Recovery Process By John Rusin

Are Nightshade Vegetables Bad for You? An Evidence-Based Look By Kimberly Yawitz via Diet vs. Disease

How Much Fish Oil Is Too Much? Via Strength Sensei

Carrageenan: Friend or Foe? By Nicole Spear via Strength Sensei

 

Strength Training, Powerlifting, and Bodybuilding

Breaking Down the Depth Jump By Nancy Newell

7 Exercises Lost to the ’80s By Skip Hill via EliteFTS

Everything Lateral Lunges By Erica Suter

 

Motivation, Business, and Success

A Quick and Dirty System for Goal Setting: A Done-For-You 60 Minute Workshop To Live An Intentional Life By Michael Keeler via Business for Unicorns

 

Physical Therapy, Alignment, and Injury Prevention

Posture By Vern Gambetta via HMMR Media

 

Research

Hyperoxia Improves Swimming Performance By G John Mullen via Swimming Science

 

Ruthless Performance Coaches’ Content

Ruthless Performance Guide to Mineral Supplementation By Jesse Rodriguez via Ruthless Performance

Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1 By John Matulevich via Ruthless Performance

Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1

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The strength and conditioning community is far too fractioned; proprietary training programs and secrecy hide the inner workings of many sports performance coaching theories and facilities. At Ruthless Performance, we find this idea entirely backwards—this mentality is a sign of some fragile egos and insecurity within the industry. To do our part in mitigating this, we’re going to start a new on-going series where we’ll deconstruct some aspect of a selected program from one of our Ruthless Performers. Hopefully this will help coaches and athletes get a better idea of programming and the science of sports performance, regardless of their affiliation with Ruthless Performance.

Our inaugural installment of our Internal Program Review begins with a look at Day 1 of a male, college swimmer’s dryland training program. First, we’ll provide some context…

This swimmer is in between the freshman and sophomore season of his collegiate swimming career. Currently, we’re training him 5x per week. Most workouts have their own day of the week, but occasionally he’ll do doubles if schedule conflicts are present.

As you can see in the figure, his programming is currently changing every 4 weeks and his workout week can most easily be broken down as follows, note that each day is not specifically ‘upper’ or ‘lower’ but rather these ideas denote the dominant exercises for that particular day:Internal Program Review-1

Day 1 – Lower Body

Day 2 – Upper Body

Day 3 – Conditioning

Day 4 – Upper Body

Day 5 – Lower Body

For our Internal Program Review, we’ll examine day 1…

 

1. Box Squat

More than 80% of athletes that we see on a regular basis have some box squat variant somewhere in their training macrocycle, usually this is on a recurring basis as well. The box squat provides a variety of benefits, going into detail here would be too great for the scope of this article. If you’re interested in learning more about how to box squat as well as their benefits, I would recommend performing a quick search for Louie Simmons of Westside Barbell and the Box Squat.Internal-Program-Review-1-2232796486-1528147415624.jpg

In this case, we’re slowly reintegrating the squat into his program after having some time off following his long swim season. Here, we’ve added the box squat as a means to help assist in developing leg strength, posterior weight shift (integral to developing a proficient and technically sound squat) and building muscle to subsequently assist in force production coming off of the blocks and during turns.

 

2. Hanging Straight Leg Raises

A crucial component to any strength and conditioning program developed by Ruthless Performance is a substantial element of force transfer in various planes. In our A2, which is paired with the A1 (Box Squats), we’re emphasizing this force transfer, and we’re doing so specifically in the Sagittal Plane.

With the Hanging Straight Leg Raises (HSLR), we’re also building the anterior chain, specifically the abdominals. Though swimmers are no stranger to ‘core’ exercises, they can be unfamiliar with lower-repetition strength-dominant work in the abdominals like this. Whether its poolside after practice or at-home at the behest of their coaches, swimmers frequently train with high repetition crunches, sit-ups, or poorly performed planks.Internal-Program-Review-1-2.jpg

Exercises like the HSLR are rarely given at Ruthless as these can place too much emphasis on the Rectus Femoris which already receives ample stimulation during regular swim practice. But unlike with Bent Leg Raises, the straight leg variation provides more stimuli to the abdominals, which can partially explain why it is much harder than bent leg variations (also worth searching, but beyond the scope of our review: passive insufficiency).

Something also worth noting with the HSLR is how we manipulate this to maximize efficacy. With most weighted exercises, this is done via an increase in resistance. With a bodyweight exercise like this, we are slightly more confined in our ability to progress this over a 4-week period. Therefore we’re slowly adding more repetitions to each set throughout the program.

 

3. 180 Hip Extension

If you’ve never trained with us, you’ve likely gotten familiar with this exercise being referred to as a ‘back extension’. This is partially a misnomer, specifically at Ruthless Performance as we actively coach a rounded upper back on this exercise to maximize glute input, while minimizing lower back activation.Internal-Program-Review-1-3.jpg

The erector muscles already receive a great deal of stimulation any time the back/hips are being used as a fulcrum (which is close to any time you are doing a non-isolation/machine exercise). Additionally, the capillary network of the low back is rather poor, causing a slow recovery time. Doing low-back work in addition to all of this could be a decrement to performance rather than performance enhancing.

This can be progressed with weights or bands as needed, but a large emphasis should initially be placed on glute activation during this exercise rather than on a large range of motion (ROM). We typically encourage an external femoral rotation when possible, which further activates the glutes on this. When the glutes can’t contract any more on the hip extension, there is no reason to add more ROM.

 

4. Calf Raises

One of the benefits of working with an athlete with such frequency is that we can get into some details holding them back that would otherwise be unachievable on a 2x or 3x /wk program. With this athlete, poor calf hypertrophy is likely a weak link holding back lower body development. From a physics standpoint, mass can’t be added without a broad base of support.  Consider the tyrannosaurus rex, with its massive legs serving as a point of contact and base of support, or in engineering the structure and shape of the world’s largest buildings.

Specifically, to build mass in the calves without taking too much time away from more pertinent programming, we focus on density. Through the course of the program, we’re trying to have this athlete perform more reps with the fewest amount of sets possible. It is very rare to manipulate the volume so drastically from weeks 1 to weeks 4, but this is precisely what is needed in this situation.

Internal Program Review-1

 

5. High Handle Sled Push

We rarely have our swimmers perform energy system training, but in this case, the athlete is out of season and will need to preserve some basic level of cardiovascular conditioning for when he returns to college in the fall. You can learn more about our theories and thoughts on energy system training for swimmers in our article aptly titled “Why Ruthless Performance Doesn’t Emphasize Energy System Training for Our Swimmers”.

The sled provides an opportunity to help generate greater ROM between the legs, build concentric strength, increase hip and ankle mobility, and is just a generally versatile conditioning tool. You’ll also notice that the distance is relatively short. He’s been performing these bouts between 6-10 seconds. This by no means will provide an amount of conditioning conducive to in-pool training and performance, but will help maintain and improve ATP usage at the end of a long workout, which transfers nicely into a strong finish in a mid-distance/distance event.

 

Have any questions about what you see or would you like further clarification? Send us your questions at info@RuthlessPerformance.com. Your question may even turn into inspiration for a blog or social media post.

Ruthless Performance Guide to Mineral Supplementation

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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, energy metabolism, osmotic properties of body fluids and contribution to teeth and bones.

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This mineral supplement is a Ruthless Performance favorite and available for sale at Healthy Habits Natural Market in Orwigsburg, PA.

The major minerals include calcium, phosphorus, magnesium, potassium, sodium and chloride. Major minerals are found in greater amounts in the body requiring ~100mg/day by adults. Moreover, sodium, chloride, and potassium are the minerals that regulate electrolyte balance.

Trace minerals are called trace because they needed by small amounts in the body, less than 100mg/day. In addition, if amounts required are less than 1mg/day, they are called Ultra-trace minerals. Trace minerals include Iron, Zinc, Copper, Fluoride, and Manganese while Ultra-trace minerals include Selenium, Iodine, Molybdenum and Chromium.

*Note other Trace and Ultra-trace minerals will not be discussed because not much is known about the need for them by the body.

Discussed will be the most common minerals utilized in athletic performance. Minerals in the body act as cofactors which are need during metabolism and for other bodily functions such transport of molecules. Some minerals are useful during performance while the rest are needed for overall health, but make no mistake, their role in the body is crucial for all of us. The chart below outlines common minerals used for performance, and its major function, role, etc.

Mineral Chart

 

In summary, chromium and zinc are the two most important minerals in glucose metabolism therefore making these minerals essential in our diets, especially in athletes. Magnesium is of importance because of its function in protein and fatty acid synthesis and 300 other enzymatic reactions. However, too much intake of magnesium will decrease absorption of phosphorus, an essential mineral. The electrolytes are obviously crucial in athletic performance so adequate amounts must be consumed pre, during, and post-workouts. If you’re eating a well-balanced diet, then mineral supplementation may not be necessary but a waste of money. For example, like mentioned above, if you supplement with magnesium in large doses (>600mg) then absorption of phosphorus declines about 50%. Furthermore, your body may not absorb all the mineral content so it’s just gets urinated along with your money. Another example would be too much Zinc causing a deficiency in copper or iron, both important for our health. Eat a well-balanced diet and keep training hard.

IMG_0799

Gropper S. Sareen, Smith L. Jack, Carr P. Timothy. Advanced Nutrition and Human Metabolism. 7th Edition. 2016

 

By Jesse Rodriguez

Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.

 

A Quick Guide to Hydration for Performance

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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 training, and an individual’s heat acclimation.  Therefore, rehydration should be tailored to one’s specific hydration status either pre, during, or post-workout. If you’re feeling bold, here is a formula from the NSCA to determine your sweat rate:

 

  • Step 1. Weigh yourself naked before exercise (e.g., 180 lb).
  • Step 2. Exercise for 1 hour (drink normally during exercise but avoid eating) and track your fluid intake (e.g., 4 oz)
  • Step 3. Weigh yourself naked post-exercise (e.g., 178.5 lb).
  • Step 4. To calculate your sweat rate simply subtract your post-exercise weight from your pre-exercise weight then add the weight/volume of any fluids you consumed.

 

Example

180 lb (pre-exercise) – 178.5 lb (post-exercise) = 1.5 lb (sweat loss) + 4 oz (fluids consumed during exercise) (0.25 lb) = 1.75 lb of sweat lost per hour

 

Knowing your sweat loss can give you an idea how much water should be replaced but most importantly it can be indicator of heat acclimation. Training in hot environments can lead to adaptation thus potentially resulting in a decline in sweat loss. A simple and effective way to check to hydration status is by the color of urine. An easy way to remember is by distinguishing two colors; Apple juice color (urine) = dehydrated, Lemonade color (urine) = hydrated.

 

Here some general quick tips for proper hydration:

 

  • Before workout, check the color of urine. If dehydrated drink, until the color of Hydration Statusurine looks like lemonade.
  • If workouts are less than 1hr, water is sufficient. Recommendations are 3–8 oz. every 15–20 minutes (a gulp is about 1–2 oz.)
  • If workouts are more than 1hr, you should drink liquids with the combination of carbs + electrolytes, 3-8 oz. every 15-20 minutes.
    • Note: Fluids may vary depending on intensity of temperature, altitude, and/or humidity.
  • After workouts, weigh yourself and for every 1lb lost, rehydrate with 16-24 oz. of water.
  • More than a 2% weight loss post workout indicates dehydration so replenish soon.
  • Its key to make sure you are replacing not only water, but sodium from sweat loss.
  • Its recommended to rehydrate with a carb + electrolyte drink.
  • Continue to check hydration status with the color of your urine.

 

By Jesse Rodriguez

Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.

Nina S. Stachenfeld, PhD. Assessing hydration in the laboratory and field. February 2013. http://www.gssiweb.org/en/sports-science-exchange/article/sse-111-assessing-hydration-in-the-laboratory-and-field#articleTopic_1
https://www.nsca.com/education/articles/trainer-tips/hydration/
https://www.hprc-online.org/articles/hydration-basics

Featured Fitness Content: Volume 47

Posted on

View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Use Olympic Weightlifting To Transform Strength Into Speed By Antonio Squillante via Breaking Muscle

Softball: 3 Things You Didn’t Know That Will Upgrade Your Warm-Ups By Nancy Newell

 

Weight Loss, Nutrition, and General Health

10 Proven Benefits of Green Tea  By Kris Gunnars via H

Brian St. Pierre on the Fundamentals of High-Performance Nutrition With Brian St. Pierre via Mike Robertson

Reversing the Low-Testosterone Lifestyle with Training & Nutrition By Mike Gorski via John Rusin

 

Strength Training, Powerlifting, and Bodybuilding

Bench Press Mobility By Zach Long

How To Weight The Foot During Deadlifts  By Harold Gibbons

 

Motivation, Business, and Success

How to Define Your Company’s Values and Make Them Stick By Michael Keeler

5 Reasons Why You Should Man Up and Start Taking Cold Showers By Ollie Coombes via Addicted 2 Success

 

Physical Therapy, Alignment, and Injury Prevention

Swimming Recovery: Why Aren’t You Foam Rolling? By G John Mullen via Swimming Science

 

Research

Histamine Intolerance: Everything You Need To Know Explained in Plain English By Joe Leech

 

Ruthless Performance Coaches’ Content

Adaptogens and Mushroom Supplementation for Wellness and Immune System Function By Jesse Rodriguez

Recipe: Mushroom Risotto By Jesse Rodriguez