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MOTOGUY128's Photo MOTOGUY128 SparkPoints: (0)
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4/15/11 4:10 P

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Good points.

Have to look at it as a net-sum game. Inputs need to equal outputs, but you have to look at ALL outputs.

For 1, sweat isn't the only place water is consumed. You breath out a large amount of water when breathing. Keep in mid too, that the carbs, fats and protein you use to move your muscles have mass. If you're bruning 50% carbs and 50% fat at a moderate ot higher intensity level, if you do a race and burn 1000 calories, you should lose roughly 1lb in carbs, fat and the water stored with the glycogen in your muscles.

You don't need to consume sports drinks until you working out for longer duration well over 60 minutes. Besides, at the intensity the most exercise at, they are only burning around 400-600 calories per hour. Suck down 250 calorie sports drink andwhere are you at in terms of weight loss? not very far, and thsoe are simple sugars, so you're blood sugar will spike, then you'll crash in a hour or so and end up overeating.

Unless your workout is over 60 minutes or very, very high intensity like a race or sprint intervals drink water only. You get plenty of electrolytes in eating a balanced meal and using a little sea salt here and there.

A good rule for hydration is 1 20oz bottle per hour in normal weather, 24oz in warmer weather, and as much as 48oz in very hot weather. Cycling can be deciving, because the airflow will evaporate sweat faster so you don't always realize how much moisture your losing. Best to take a drink every 10 minutes or so.

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DLEDBETTER11's Photo DLEDBETTER11 Posts: 1,418
4/15/11 2:49 P

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Great post!

LILPAT3's Photo LILPAT3 SparkPoints: (96,079)
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4/15/11 1:29 P

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This article appears in Bicycling Magazine and was written by Selene Yeager as a result of an interview with Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes.

Hype: REPLACE EVERY LOST OUNCE
Truth is, your body can't absorb fluids as fast as it loses them, and not every ounce of weight is lost through sweat anyway.

Truth: KEEP UP WITH SWEAT LOSS-MOSTLY
Replace about 75% of sweat lost during a long ride. To do this you need to know your sweat rate. To determine your sweat rate, weigh yourself before and after a short ride. "An hour ride is a good indicator of what you're losing through sweat alone," Ryan states.

Hype: OVERFLOW BEFOREHAND
Guzzling gallons of fluids before a ride or race will do little more than send you searching for rest stops.

Truth: TOP OFF AS YOU GO
Sip a 16-ounce sports drink an hour or two before you saddle up. This gives the body time to absorb what it needs and eliminate the rest. Then take in about 6 to 8 ounces (two to three gulps) every 15 to 20 minutes while riding.

Hype: CAFFEINE WILL DEHYDRATE YOU
On paper, this means it should lead to dehydration and heat stress, especially when you consider that it also raises your heart rate and increases your metabolism.

Truth: CAFFEINE IMPROVES CARB BURNING
Ongoing research recently revealed that caffeinated drinks don't make you pee that much more than equal amounts of beverages without the buzz. Caffeine makes you feel better. It lowers your rate of perceived exertion while improving your strength, endurance and mental performance. Researchers have found that riders who drink a caffeinated sports beverage burned the drinks carbs 26 percent faster than those who consumed a noncaffeinated sports drink, likely because caffeine speeds glucose absorption in the intestine.

Hype: YOU NEED MORE PROTEIN
Initially, carbs were the essential building blocks of the sports beverage. Then protein muscled its way onto the scene, after early studies showed that carb-protein blends seemed to shoot into the bloodstream and enhance endurance cycling performance better than carb-only beverages.

Truth: YOU NEED A LITTLE PROTEIN...MAYBE
Recent research showed that riders drinking carb-only beverages did just as well as those drinking carb-protein beverages, and both groups did better than those consuming flavored waters. However it has been recently reported that taking in branched-chain amino acids during vigorous aerobic exercise can decrease muscle damage and depletion. "If you're on a long ride where you are also eating, you'll be taking in protein already, so it's likely not necessary to also have it in your drink," Ryan states.

Hype: HYDRATION DURING EXERCISE IS THE BE-ALL AND END-ALL
Big beverage companies would have you grabbing your sports drink every ride, no matter how long or short the effort, lest you suffer the ill effects of dehydration.

Truth: DRINKING EVERY DAY IS ESSENTIAL
"Your first priority should be staying on top of your daily hydration," says Ryan. Research on gym-goers found that 1/2 began their workouts in a dehydrated state. "Many people don't consume enough fluids during the day," says Ryan. If you hydrate properly on a regular basis, you don't need to worry as much about getting dehydrated during a typical moderate ride. The old eight-glasses-a-day dictum is a good guidepost.




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