 |
 |
 |
|
|||||||
| Photo Gallery | Register | Members List | Blogs | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: BigBackGrips.com |
What Do You Drink when You Train?
 |
|
|
LinkBack | Thread Tools | Display Modes |
10-06-2005, 05:38 PM
|
#1 |
|
Canine club CEO
|
What Do You Drink when You Train?
What do you drink when you train? I drink water only. For thise of you who drink sometging else, do you feel it gives you more energy when training?
Tough |
|
|
|
10-06-2005, 05:42 PM
|
#2 | |
|
Magical Apelikemenace
Elite Member
|
Quote:
 |
|
|
Have Problems?... Chances are its due to overpopulation
Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
||
|
|
|
|
10-06-2005, 05:51 PM
|
#4 |
|
Member
Join Date: May 2005
Posts: 12,544
|
About 8oz of water in the 45min workout. I make sure I'm fully hydrated before I hit the gym, drinking excessive amounts of water when lifting weights is just a bad idea.
|
|
|
|
|
10-06-2005, 05:55 PM
|
#5 |
|
Functional Lifting = Life
|
Good old H2O. As far as I know, the sports drinks typically contain a lot of sugar and the electrolytes are needed only for long-lasting events, which is why many marathon and triathlon runners drink it. Otherwise, the added sugar just hurts you afterwards because you're not going long enough to burn it off.
|
|
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal |
|
|
|
|
|
10-06-2005, 05:57 PM
|
#6 | |
|
Senior Member
Elite Member
|
Quote:
|
|
|
|
||
|
|
|
|
10-06-2005, 06:00 PM
|
#7 | |
|
Canine club CEO
|
Quote:
|
|
|
|
|
|
10-06-2005, 06:04 PM
|
#8 | |
|
Member
Join Date: May 2005
Posts: 12,544
|
Quote:
Danny Kingsley ABC Science Online Friday, 18 July 2003 running a marathon Fluid intake during exercise is essential, but can be overdone Drinking too much fluid when exercising vigorously - often recommended in training - can actually kill you, sports medicine experts have warned. "Perhaps the best advice is that drinking according to the personal dictates of thirst seems to be safe and effective," said Professor Timothy Noakes of South Africa's Sports Science Institute in an editorial in today's British Medical Journal. Noakes, also a specialist in human biology at the University of Cape Town, said that much of the conventional understanding about water consumption during exercise is not based on evidence, and that drinking too much is unnecessary and can be fatal. He cites the example last year, when a woman in the Boston marathon in the United States died from hyponatraemic encephalopathy - a severe lack of salt in the blood - because she ingested excessive volumes of a sports drink before and during the race. But her death was not an isolated incident. Shortly after a doctrine which encouraged those in training to drink the maximum amount they can tolerate became popular, 250 reports of the hyponatraemic encephalopathy appeared in medical literature, Noakes said. The cases were occurring in athletes, army personnel and hikers, and seven were fatalities. Guidelines not based on evidence The guidelines currently used for the amount of fluid athletes should drink are not based on evidence, and make several assumptions, Noakes noted. One is that all the weight lost during exercise must be replaced for optimum health and performance. But this ignores the fact that a resting human is able to carry a fluid reserve of about two litres. Conventional thinking has also been that thirst is not a good indicator of how much fluid we need, and is actually a late signal of severe fluid loss. This, combined with the assumption that athletes are similar enough that universal guidelines can be made, has led to doctrines where athletes are encouraged to drink more than they want to. For example, the Australian government's peak sports science body, Sports Medicine Australia, suggests on its website that athletes drink plenty of fluids several hours before exercising, have at least 500 ml half an hour before a game, 200 ml every 15 minutes during a game and at least 500 ml after a game. A new set of guidelines modelled on evidence-based research have been developed, and have recently been adopted by USA Track and Field, Noakes said. He said the average person should probably be drinking between 400 ml and 800 ml in an hour in most forms of recreational and competitive exercise. People gently exercising in a mild environment would probably need less, and professional athletes competing in warm environments at higher intensities would probably need more. Drinks that are cool are absorbed more readily by the exercising body than warm drinks, and those containing sodium, such as sports drinks, are also more quickly absorbed. http://www.abc.net.au/science/news/stories/s904374.htm |
|
|
|
|
|
10-06-2005, 06:05 PM
|
#9 |
|
Member
Join Date: May 2005
Posts: 12,544
|
Too much water with exercise “can kill”
People should watch how much they drink while exercising because too much fluid could be fatal, doctors say People should watch how much they drink while exercising because too much fluid could be fatal, doctors say. The belief that athletes must drink to replace fluid lost during exercise is a myth, according to Professor Timothy Noakes, professor of exercise and sports science at the University of Cape Town, in South Africa. Excessive amounts of liquids can lead to hyponatraemic encephalopathy – a condition in which the blood becomes so diluted that the salt level falls and fluid is drawn into the brain under osmotic pressure, causing it to swell. Prof Noakes said, “The best advice is that drinking according to the personal dictates of thirst seems to be safe and effective”. http://www.menshealth.co.uk/news/story.phtml?id=1381 |
|
|
|
|
10-06-2005, 06:15 PM
|
#10 | |
|
Functional Lifting = Life
|
Quote:
I've heard of bodybuilders doing many stupid things, so having an example of what some bodybuilders do isn't very persuading to someone like me. |
|
|
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal |
||
|
|
|
|
10-06-2005, 06:30 PM
|
#11 |
|
lifts weights
Elite Member
|
Its better to have it at the very end, IMO, you dont want much distraction (for your blood) from your muscles during the workout
|
|
I believe in Jesus.
Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut |
|
|
|
|
10-06-2005, 06:38 PM
|
#13 |
|
Moderator
Moderator
|
I used to only drink water but have decided to try this stuff called Accelerade. Today was my first day and I sweat like half as much as I usually do. I start taking it once my assistance stuff starts so towards the end of the workout. I like it but have no idea, as of yet, whether it is working. I only take one serving which is like 24g carb 6g protein so about 120cals.
If you drink a reasonable amount of sugar during and after lifting it will be stored as glycogen, which is a positive thing. Your body is primed for carbohydrate storage for 60-90mins past your workout, so if you intend on having sugar at all throughout the day, that is your time. Within reason of course. |
|
If sense were common, everyone would have it.
4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge... |
|
|
|
|
|
10-06-2005, 06:43 PM
|
#14 |
|
Elite Kiki
Elite Member
|
I drink a litre of water after every set. I only have 1-2 minute break to drink it, so I have to guzzle it.
 |
|
Quote:
|
|
|
|
|
|
10-06-2005, 07:17 PM
|
#15 | |
|
Senior Member
Elite Member
|
Quote:
|
|
|
|
||
|
|
|
|
10-06-2005, 07:22 PM
|
#17 | |
|
Functional Lifting = Life
|
Quote:
|
|
|
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal |
||
|
|
|
|
10-06-2005, 07:27 PM
|
#18 | |
|
Canine club CEO
|
Quote:
After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow. why it is so important to consume carbohydrates after working out, but do you know what kind to take in? After training, you want the fastest acting carbohydrate possible. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. A carbohydrate on the glycemic index scale of 100+ would be optimal. You also want it to be in liquid form for quicker absorption. Maltodextrin and dextrose, the carbohydrates used in most creatine + sugar mixes and weight gainers are best. Depending on metabolism and the intensity of your workout (we'll assume you train like madmen) you should take in about 1-1.5grams of carbs per kilogram of bodyweight. For a 200lb trainee, that's 100-150 grams of carbs in the post workout More protein, more protein! Protein is the building block of muscles; there is no denying that. After working out you can absorb and utilize almost 50% more protein than you can at a regular meal. Protein synthesis is highest at this time, so it only makes sense to feed your muscles what they need; protein. A good whey would be optimal in this case, since it is broken down into amino's and absorbed quicker than any other source. I suggest about 30-70grams of protein at this time depending on size and metabolism Here's another one from a pro. Post Workout Nutrition Post workout meals are key in replenishing low glycogen stores, begining muscular growth and repair, and restoring the immune system. The time span upto 90 minutes after an intense workout creates a unique situation where the body is primed to absorb nutrients, much like a sponge. The very first thing I do when walking out of the gym is consume some simple carbs, with dextrose being my preferred choice. Dextrose is an isomer of glucose, its cheap and readily available in most wine making stores. I usually buy a couple of pounds and mix it with a couple of packages of Kool Aid or Tang. It is best to consume 50-75 grams (depends on your bodyweight) of dextrose and water within 30 minutes of completing the workout. My next step is consuming about 30 grams of protein - preferably from a whey hydrolysate protein powder supplement - with either water or a fruit juice. This should occur within 30-60 minutes after your workout. The whey protein powders are usually easy to digest and provide the body with a high quality source of protein. The final part of the post workout meal is real food. This might depend on the time of day you workout, but I prefer to have a small meal about an hour after exercising. A sandwich or a small pasta dish with a good mix of protein, carbs and fat would probably be ideal. Eat small, balanced meals every 3-4 hours after that. Tough Last edited by Tough Old Man : 10-06-2005 at 09:03 PM. |
|
|
|
|
|
10-06-2005, 08:18 PM
|
#19 | |
|
...
Elite Member
|
Quote:
|
|
|
|
|
|
10-06-2005, 08:19 PM
|
#20 | |
|
Member
Join Date: May 2005
Posts: 12,544
|
Quote:
I do think the death thing is extreme cases only, however if you are so thirsty during a weight workout in an air conditioned gym that you need to drink a gallon of water then you are dehydrated before you even hit the gym. |
|
|
|
|
|
10-06-2005, 08:22 PM
|
#21 |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,625
|
I drink water. However, during contests I drink gatorade after I weigh in and sip it all the way through my attempts. I feel like it does give me energy (probably the sugar rush).
|
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
|
|
|
|
|
10-06-2005, 08:23 PM
|
#22 |
|
Senior Member
Elite Member
Join Date: Nov 2004
Posts: 4,321
|
High quality h2o...
|
|
May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...
|
|
|
|
|
|
10-06-2005, 08:32 PM
|
#23 | |
|
Functional Lifting = Life
|
Quote:
Back on topic, I always thought that simple sugars like those found in many drinks and pop were bad, and that complex ones were the way to go. Would you drink a can of pop after a workout because it has sugar? What I'm saying is that, as far as I know, this isn't good in any way. So, I should just scrap that piece of information because it's completely wrong, and assume that consuming any kind of sugar directly after a workout in the correct amount can be a positive thing, correct? |
|
|
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal |
||
|
|
|
|
10-06-2005, 08:38 PM
|
#24 | |
|
Moderator
Moderator
|
Quote:
Depends... 1)If you are trying to get stronger, bulk, or are worried about performance, yes, consuming sugar during and immediately after is a good idea. 2)If you are cutting, you can skip the sugar. |
|
|
If sense were common, everyone would have it.
4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge... |
||
|
|
|
|
|
10-06-2005, 08:38 PM
|
#25 | |
|
Elite Kiki
Elite Member
|
Quote:
I was trying to outrage Foremanrules. I probably sip water from the foutain at the gym during the course of a workout consisting of approximately 8-12 ounces. |
|
|
Quote:
|
||
|
|
|
|
10-06-2005, 08:39 PM
|
# |