Sleep Deprived & Hydration

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Sleep Deprived
Besides wreaking havoc on your overall health, a lack of sleep can slow reaction times, impair motor coordination, and deplete endurance. Skimping on sleep robs the body’s supply of glycogen—the sugary fuel that powers your muscles during workouts. Your body also does its most effective repair and recovery work while asleep, mending muscles, ligamints and tendons. So, losing out on ZZZs can take a huge bite out of the strength and stamina your body normally builds during the recovery phase of sleep.
Another unwanted side effect of poor sleep: weight gain. Sleep deprivation can trigger the release of gherlin, the hormone that makes you feel hungry, while it turns off leptin, the hormone that signals your brain that you’re full.  A lack of sleep can impair your body’s ability to use glucose for fuel, which in turn boosts blood sugar and insulin levels, both of which contribute to weight gain.
Hydration:

Preseason nutrition should include adequate hydration at every workout. When entering a workout fully hydrated, chances are athletes will be able to train harder and perform better. Fluid requirements vary from person to person, so the best way to stay adequately hydrated is to stick to a schedule. Most “weekend warriors” or recreation athletes require approximately 11 to 15 cups of water daily, according to the Institute of Medicine. Several factors influence the need for water, including climate, muscle mass, physical activity, and diet. The goal of athletes is to consume enough water during training sessions to maintain 100 percent fluids lost through perspiration. Sports science research concluded that when competitions were held in hot weather, sweat losses (as little as 2 percent) may decrease performance by as much as 10 percent.

From: 15 Hydration Fact of Triathletes

Daily Menu:
So what should a preseason training diet look like? Approximately 60 percent of an athlete’s diet should steam from carbohydrates with a mix of vegetables, fruits, whole grains and small amounts of low fat, organic dairy. About 30 percent of an athlete’s diet should come from lean proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another 10 percent of an athlete’s diet should come from quality fats, olive and canola oils, nuts and nut butters, seeds, and avocados.
Smart nutrition goals for every athlete are to always enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance performance. Never let poor nutrition be a limiting factor.
From: ABC’s of Sports Nutrition

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Categories: Coach's Corner

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