Optimal recovery nutrition is essential.
Sodium replacement during training can prevent hyponatremia
Dear Monique,In your April 25th column (More prepping for long rides), you mentionweighing before and after a ride. Is the weight differential entirely fluidor food in the stomach? Can you say a bit more about this differential?Should riders shoot for some change, no change, under what circumstances?Thanks,JoelHi Joel,The difference between your weight before and after a training riderepresents the amount of sweat that you did not replace with fluid intakeduring the ride. Even losing 2-percent of your body weight, about 3.5 poundsfor a 165-lb. cyclist can decrease your endurance, particularly
Solve the issue of cramping by trying out these tips.
As mentioned in the nutrition column for June10th, the Institute of Medicine (IOM) and National Academy of Sciencesrecently made recommendations for sodium intake that are targeted primarilyfor sedentary Americans. In this column we will take a look at a few keypoints regarding sodium and sodium sweat losses as it relates to enduranceathletes.The IOM has recommended that sodium intake be at 1500 milligrams daily.This recommendation is based on the fact that research supports that reducedintake of sodium coupled with increased potassium intake can help preventthe increase in blood pressure
In early 2004 the Institute of Medicine’s (IOM) Food and Nutrition Boardreleased Dietary Reference Intakes (DRIs) for water and sodium (potassium,chloride, and sulfate recommendations were also included in this report).You may have heard about these dietary guidelines for Americans and Canadians,which are designed for the average adult who may be sedentary or mildlyactive, not for triathletes and cyclist who training regularly, often formore than two hours per session. In establishing the guidelines, the expertpanel reviewed the scientific literature for quality of the research andthe
This is the first in what will become a regular question-and-answer column by sports nutritionist Monique Ryan, MS, RD. Ryan is a regular columnist for VeloNews and Inside Triathlon magazines andis founder of Personal Nutrition Designs, a nutrition consulting companybased in the Chicago area. Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.Question - I am concerned that I may develop sodiumdepletion during my longer rides and runs, and also during competition.It seems that it is a more common problem for cyclists and triathletes.What can I do to prevent this from