What’s the Best Way to Rehydrate Post-workout?

It’s well known that we need to rehydrate after exercise to replace sweat loss. But did you know that when you sweat you lose more than just water?

Electrolytes such as sodium and potassium are also lost in your sweat. These minerals need to be replaced when you rehydrate during and after exercise to restore the balance of water and electrolytes in your body (1).

Why Are Electrolytes Important?

Electrolytes are electrically charged minerals that travel through the blood and extracellular fluid (2). Sodium is the most highly concentrated electrolyte lost in sweat, and is needed by the body to help balance the level of fluids (1, 3). As a positively charged ion, sodium works in contrast with the negatively charged potassium to create cell membrane potential, which is essential for normal muscle and nerve function (4).

Maintaining stable sodium levels is especially important during an intense workout. Low sodium levels can result in a decrease in the amount of extracellular fluid in circulation, which results in less blood volume and a lowered blood pressure which can cause fatigue (5).

Potassium is another important electrolyte that helps to control the balance of fluids in the body. It also helps nerves and muscles “communicate” and supports heart muscles (3, 6). A lack of potassium in the body can cause muscle cramping and weakness, as well as leave you with low energy. Even though far less potassium is lost in sweat compared to salt, it’s still important to restore depleted stores after a workout (4).

Refuel on Carbs

It’s also essential to rehydrate with a drink that provides carbohydrate, as the body’s energy stores will have been depleted during your workout. More and more studies are suggesting that consuming carbohydrates during a workout can improve performance, endurance, and recovery (7, 8).

In addition, consuming carbs immediately after exercise works to your advantage. It’s the time when your muscles are ready to store glycogen at a much faster rate (9, 10). By consuming carbohydrate in the form of monosaccharides, or simple sugars, – as opposed to complex carbohydrate that will need to be broken down by the body – can increase the rate of delivery of the carbohydrate to be absorbed in the small intestine (11).

Introducing Next Generation – AMPED™ Hydrate

Sports drinks are a great tool to help rehydrate and restore electrolyte balance; however, many popular formulations tend to contain excess sugar and calories that can deter health-conscious exercisers from using these products.

With your goals in mind, Isagenix created . This unique carbohydrate-electrolyte solution is enriched with zinc, B vitamins and vitamin C. AMPED Hydrate also supplies the body with easily digestible carbohydrate that can be delivered to your muscles quickly. One of the benefits of consuming a carbohydrate-electrolyte mix is that sodium stimulates the uptake of sugar and water in the small intestine, which helps with rehydration (11).

No matter what exercise you’re undertaking, AMPED Hydrate helps to rehydrate, nourish, and energize your body to get the most out of every workout.

References

  1. Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. Am J Clin Nutr 2000;72(suppl):564S-72S
  2. NHS Choices. Electrolyte test. 2015. Available at: http://www.nhs.uk/conditions/Electrolytes/Pages/Introduction.aspx (accessed 05/09/2017)
  3. NHS Choices. Vitamins and minerals. 2017. Available at: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx (accessed 05/09/2017)
  4. Higdon J. Sodium (Chloride). Linus Pauling Institute: Micronutrient Research for Optimum Health. 2004 Feb.
  5. Sahay M, Sahay R. Hyponatremia: A practical approach. Indian J Endocrinol Metab. 2014 Nov-Dec; 18(6): 760–771
  6. NHS Choices. Potassium test. http://www.nhs.uk/conditions/Potassium-test/Pages/Introduction.aspx (accessed 05/09/2017)
  7. Rowlands DS, Swift M, Ros M, Green JG. Composite versus single transportable carbohydrate solution enhances race and laboratory cycling performance. Appl Physiol Nutr Metab 2012 Jun;37(3):425-36
  8. Wallis GA, Hulston CJ, Mann CH, Roper HP, Titpon KD, Jeukendrup AE. Postexercise muscle glycogen synthesis with combined glucose and fructose ingestion. Med Sci Sports Exerc 2008 Oct;40(10):1789-94
  9. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc 2016;48(3):543-568
  10. Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol 1988;64(4):1480-1485
  11. Shirreffs SM. Hydration in sport and exercise: water, sports drinks and other drinks. Nutr Bull 2009;34:374-379
2018-05-31T20:05:36+00:00June 28th, 2018|Products|

The Science Behind AMPED Hydrate

When it comes to athletic performance, the nutritional focus tends to be before and after training. While proper preparation and recovery are critical, people tend to forget the importance of nourishing their bodies during the workout. Here are three things not to forget the next time you hit the gym.

Drink Enough Water
Sweating is the first sign that your body is losing water, and during a hard workout it can lead to dehydration. The loss of even 1 percent of body water can negatively affect physical and mental performance significantly. To maximize performance, consistently supplying your body with small amounts of water before and during your workout is key.

Why Electrolytes Are Important
Hydration and electrolyte status are linked, and only replacing water during a workout without electrolytes can lead to an imbalance in your body that can result in impaired physical and mental performance. When you sweat your body not only loses water, but also critical electrolytes such as sodium and potassium that play a major role in energy production (1-3).

To restore these vital electrolytes, many turn to sugary sports drinks that are often laden with excess calories and artificial flavors, colors, and sweeteners.

Refuel on Carbs
Not only is replacing the loss of water and electrolytes important during a workout, but the body’s energy stores as well. More and more studies are proving that consuming carbohydrates during a workout leads to improved performance and endurance (4, 5). However, not just any form of carbohydrates will do the trick, often the excess of simple sugars in sports drinks leads to abdominal distress and discomfort — the last thing you want during intense physical activity.

Introducing the Next Generation – AMPED Hydrate
AMPED Hydrate (sticks) have an increased in electrolytes and other nutrients that supplies the body with a blend of quickly absorbing carbohydrates to help spare muscle and liver glycogen stores, boost energy, and restore any shortages that may inhibit performance.

No matter what type of exercise or active level you are, AMPED Hydrate is the perfect sports powder to rehydrate, nourish, and energize your body to make the most out of every workout.

References

  1. Maughan RJ, et al. Fluid and electrolyte intake and loss in elite soccer players during training. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):333-46.
  2. Maughan RJ, et al .Water balance and salt losses in competitive football. Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):583-94.
  3. Newell M, et al. Fluid and electrolyte balance in elite gaelic football players. Ir Med J. 2008 Sep;101(8):236-9.
  4. Rowlands DS, et al. Composite versus single transportable carbohydrate solution enhances race and laboratory cycling performance. Appl Physiol Nutr Metab. 2012 Jun;37(3):425-36. doi: 10.1139/h2012-013. Epub 2012 Apr 3.
  5. Wallis GA, et al. Postexercise muscle glycogen synthesis with combined glucose and fructose ingestion. Med Sci Sports Exerc. 2008 Oct;40(10):1789-94. doi: 10.1249/MSS.0b013e31817e0f7e.
2018-05-31T19:50:38+00:00June 21st, 2018|Products|

Hydration: How much water do you really need?

The question of how much water your body needs to stay hydrated can be a bit tricky. Is it eight glasses a day? There are easy rules to follow when trying to stay hydrated, but is there really a definitive answer to how much water is needed on a daily basis? Because we all have very different hydration needs that vary depending on our health, activity level, diet and climate, there is no specific one-size-fits-all recommendation.

However, one thing is certain, and that’s the fact that water is critical for each and every one of us. Water makes up 60 percent of our body weight and can vary depending on size and gender (1). Hydration can come from water, food, or metabolic water production. Generally speaking, healthy adults should drink a minimum of 2 litres, or 8.5 cups, of water or fluid every day. However, that can vary greatly from person to person (1-4).

Differences in optimal intake

While considering optimal hydration, there are a few factors to keep in mind. You must take into account the intensity of your fitness routine, the temperature outdoors, current health status and, for women, being pregnant or lactating (2-4).

Athletes who engage in vigorous activities have hydration requirements greater than those individuals who are sedentary by about one to three cups per day. Performing exercise for extended periods of time, especially over an hour, makes electrolytes (sodium and potassium) imperative to hydration. Replacing electrolytes that are lost through sweating helps avoid the condition of having too little sodium in your blood (2-4).

Similarly, living in warm weather with high temperatures or humidity causes greater fluid loss than that of individuals living in climates that are more temperate. For this reason, additional fluids and electrolytes are recommended for people lucky enough to live where it’s warm (2-4).

Fluid intake becomes even more variable if you are sick or are experiencing vomiting or diarrhoea. Those who have chronic health conditions that prevent normal fluid release or abnormal fluid retention should discuss their hydration needs with a physician (2-4).

Lastly, pregnant or lactating women require more fluids for adequate hydration in the range of 10 to 14 additional cups per day. Putting their recommended daily fluid intake level to around 4.5 litres or 18 cups (2-4).

What counts toward hydration

Optimal hydration can be reached through drinking various fluids and by eating water-dense foods.

Findings from a recent study from the Journal of the American College of Nutrition suggest that regardless of the fluids ingested, the body knows how to use them for optimal hydration (5). Researchers observed a group of healthy males, randomised to varying sources of hydration for 24 hours. They were randomised to either consume water, water and diet soda, water and regular soda, or water with regular soda, diet soda and orange juice mixed. After testing the subjects’ urine for biological markers of hydration and dehydration, the scientists discovered that all of the men were adequately hydrated.

Coffee, despite some common beliefs, is also a good hydrator. While early research may have observed that coffee can induce urination in some people, later research confirmed that it does not in any way contribute to dehydration of any part of the body and it can be useful in providing hydration over the course of the day (1). Hydration through coffee, which is also positively associated with better mood and cognition, is a win-win in terms of both its hydrating and uplifting benefits (5-7).

Most recently, scientists have proposed milk and whey to be good sources of optimal hydration. In the Journal of Food and Nutrition Sciences, a study looked at the components of milk and whey proteins as an alternative source for hydration and rehydration after exercise. Due to the branched-chain amino acids, natural electrolytes and longer feeling of satiety that whey-based foods offer, they are a superior source of hydration and rehydration (8). Whey-based protein recovery drinks and meal replacement shakes do count toward hydration and provide added satiety.

Hydration and weight loss

Hydration is paramount to health and wellness and can even contribute to weight gain or weight loss. It’s no secret that sugary beverages, laden with empty calories, could be one of the culprits leading to global obesity (9). However, sugar-free drinks like water, coffee and tea have been linked to better weight-loss success. As described in the European Journal of Obesity, there are many beneficial effects of ample fluid intake on potential weight loss and weight maintenance, because the act of ingesting healthy fluids can help prevent the ingestion of excessive calories from foods (9).

Also, proper hydration plays a role in counteracting overeating. Thirst can often be mistaken for hunger so food is eaten instead of drinking water or other fluid (1). A good idea is to first hydrate with a glass of water, a cup of coffee or tea, or any other sugar-free beverage before grabbing a snack.

Staying properly hydrated also plays a role in thermoregulation. A body that is properly hydrated burns more calories than a body that is dehydrated. Some water-containing fluids can help, too. Coffee is also rich in polyphenolic compounds and caffeine, which are linked to increased metabolism that provides the potential for greater calories burned (10).

Thinking outside the water bottle

When determining personal water and fluid intake needed for optimal hydration, one of the best things to remember is to not become thirsty. Achieve this by drinking plenty of plain water, in addition to other healthy fluids like coffee, tea, electrolyte-enhanced beverages and whey-based protein drinks.

Eating plenty of water-dense fruits and vegetables, such as cucumbers, bell peppers, and watermelon, contribute to optimal hydration as well. Also be sure to add plenty of delicious and healthy drinks and water-dense produce to meals and snacks. Optimal hydration doesn’t have to mean chugging down jugs and jugs of water, but can be achieved with a variety of fluids and delicious foods.

References

  1. Lafontan M. Visscher TL. Lambert NF et al. Opportunities for intervention strategies for weight management: Global actions on fluid intake patterns. Euro J Obesity. 2014. 10.
  2. Hydration: Why it’s so important. American Academy of Family Physicians. http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html. Aug. 12. 2014.
  3. Sterns RH. Maintenance and replacement fluid therapy in adults. http://www.uptodate.com/home. 2014.
  4. Mayo Clinic Hydration Resource. September 5. 2014. Mayo Clinic Web Site.
  5. Tucker MA. Ganio MS. Adams JD et al. Hydration status over the 24-H is not affected by ingested beverage composition. J A Coll Nutri. 2014.
  6. Masento N. Golightly M. Field DT. Butler LT. Van Reekum CM. Effects of hydration status on cognitive performance and mood. Brit J of Nutri. 2014. 111 (10) 1841-1852.
  7. Lucas M. Mirzaei F. Okereke O et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med. 2011. 26 (17): 1571-1578.
  8. Pegoretti C. Antunes AE. Gobatta F et al. Milk an alternative beverage for hydration. Food and Nutri Sci.2015. 6. 547-554.
  9. Borys JM. Ruyter JC. Finch H et al. Hydration and obesity prevention. Euro J Obesity. 2014.
  10. Rustenbeck I. Lier-Glaubitz V. Willenborg M et al. Effect of chronic coffee consumption on weight gain and glycaemia in a mouse model of obesity and type 2 diabetes.Nutr Diabetes. 2014. 4:e123.
2018-05-31T20:06:49+00:00June 19th, 2018|Products|

Five great reasons why AMPED should be part of your daily hydration

AMPED Hydrate is upgrading from a liquid concentrate to powder mixture, with increases in vitamins, electrolytes and other nutrients that will deliver an excellent taste, benefits, and enjoying the convenience of individual packaging on the go.

If you’re trying AMPED Hydrate for the first time or maybe you just need a reminder why you love this sports drink so much, these are five great reasons why AMPED should be part of your daily hydration.

  1. Power in your performance
    Whatever your weight goals, fitness and exercise are sure to play an essential role in achieving them, which is why it is important to take the right products to support you through your workout. During exercise, your body loses electrolytes through sweat and burns through carbohydrate stores (called glycogen) in muscle. Hydrate not only provides the body with these essential nutrients but also helps to sustain athletic endurance for peak performance in prolonged exercise such as endurance workouts*.
  2. Daily routine
    Hydrate can be taken daily, too. At just 36 calories per serving, it won’t be contributing too many calories like many fizzy drinks and sugary juices. Instead, you’ll benefit from hydrating nutrients as well as vitamin C and vitamin B-complex! Remember to stay mindful of total calorie intake if using Hydrate as an everyday drink and limiting yourself to half a stick to one full stick, or 1-2 servings, per day.
  3. Stay hydrated
    Staying hydrated is important for your health, whether you’re working out, relaxing at home or are busy on the go. Hydrate is as revitalizing as it is hydrating, and is a great way to jazz up plain water while replenishing the body during exercise or throughout the day.
  4. Good taste, great ingredients
    Practicing healthy eating habits begins with consuming the right nutrients for both your body and weight goals. But taste is just as important! Hydrate comes in  juicy orange or lemon lime flavors, and is a delicious way to quench your thirst. It is also formulated without artificial flavors, colors or sweeteners. Win, win!
  5. For fitness lovers
    Hydrate is specifically designed for use during and after exercise as it contains an electrolyte-carbohydrate complex that delivers these nutrients to working muscles during workouts. Sealed in a handy sachet, it’s easy to keep in your gym bag or rucksack for when you need to maximize your performance*.

Want to learn even more about AMPED Hydrate and the new powder formula? Visit your Back Office to learn more and add AMPED Hydrate to your next order today!

2018-05-31T20:00:02+00:00June 14th, 2018|Products|

For Exercise Synergy, Who Wants More Energy?

cool drinks for runners at a marathonIf you want a sports drink that promotes coordination, prioritizes recovery, puts your mind at ease, and pumps up energy, Isagenix AMPED™ Hydrate is the drink for you. AMPED™ Hydrate is fit for any occasion—appropriate for sipping, a good source of vitamins, a nice touch to a tired afternoon—but the formulation is certainly primed for fitness. AMPED™ Hydrate is free of artificial ingredients, flavor enhancers and sweeteners, and did we mention it tastes wonderful?

Plain water could lift you from lethargy to lively. Researchers from the University of Connecticut found that nearly insensible water loss (approximately 2 percent) depresses mood and impairs concentration in healthy women (1). Proper hydration will fight fatigue sg-en-amped-hydrate-weband provide a natural way to reboot. To tease your taste buds, add AMPED™ Hydrate to an alkalizing glass of water. The combination is sure to cause craving for hydrating. Whether you’re joining a pick-up game, battling against summer sun, or fending off a noon time nap—balanced vitamins, minerals, and a natural shot of water are sure to activate your energy.

Water Your Energy
Looking for an energy boost? By popular demand, many workout supplements are riddled with heavy doses of caffeine, sugar, and artificial stimulants. Unfortunately, it is your health that pays the surcharge on this superficial excitement. Rather than bogging the body down with foreign substances that may bind to or even oppose your brain receptors, we suggest AMPED™ Hydrate for an easier, more natural possibility for powering-up.

Re-fuel with Fructose
No competitive athlete is likely to advise against carbohydrates. The primary fuel source for the brain, the blood cells, and muscle, carbohydrates promote focus, aerobic activity, and muscle strength. Keeping your workout from short circuiting, the body stores carbohydrates for easy access when we need them most.

Glycogen (the storage form of sugar) is found mostly in the muscle and liver. When muscle and liver glycogen is depleted (perhaps during distance running), the fatigue will set in and the body will slow down. The questions are: what sugar and what dosage is most effective for your workout? What will replenish your glycogen the fastest? What will give you fuel without spiking your blood sugar?

Fructose has spent a long time out of the lime light, but this plant-based sugar is ideal to replenish liver and muscle glycogen. Researchers at the Nestle Researcher Institute found that a beverage with fructose will replenish liver glycogen more efficiently than glucose (2). Whether there is an hour between rounds, or a night between races, optimal performance follows an optimal strategy for recovery.

Adding on to glycogen, fructose has also been confirmed as a low-glycemic sugar (3). Metabolized a little differently than glucose, fructose is less likely to surge into the blood stream, and more likely to restock energy stores. Avoiding sugar spikes enables you to sustain high levels of energy without crashing later. Isagenix AMPED™ Hydrate has 7 grams of natural fructose to sustain exercise, replenish glycogen, and balance blood sugar. Isn’t that sweet!

Supplement C
In addition to being the poster-child for antioxidant vitamins, vitamin C is a star for sustaining a workout. Exercise is hard, that is the point. But it does not have to feel that way. As you may have heard, vitamin C supplements can make exercise more enjoyable and they may even undo the feelings of difficulty. How can this be?

Researchers at Arizona State University found that supplementing with vitamin C reduces heart rate and the perceived burden of strenuous exercise (4). For many, physical activity is a discipline. Conquering the mind and morphing the perception of exertion to enjoyment can play a part in the physically gratifying process. In this perhaps strange reaction, vitamin C serves as a catalyst. Confirmed by the research, vitamin C lowers perception of effort, allowing you to go the same distance while the mental anguish takes a hike.

B Vitamins for Brain
The B vitamins are essential for energetic activity and are used to make red blood cells. Without these essential-for-life vitamins, oxygen would have a hard time getting around the body. Also playing a part in the breakdown of carbohydrate and fat, the B vitamins follow a metabolic mandate. Burning up fuel and courting oxygen, they act seamlessly in the work behind a workout. Abundant in the diet, the necessity of B vitamins is more easily noticed when absent. So why include them in a workout drink? Again, the real benefit goes straight to the brain.

Research has shown that thiamin (vitamin B1), vitamin B6, and vitamin B12 support serotonin production, a neurotransmitter that regulates mood. This dynamic trio has been shown to improve fine motor skills, perhaps due to an increased release of serotonin (5). It may seem counter-intuitive from these energy-mobilizing vitamins, but serotonin helps reduce mental agitation and promotes focus. Rev up your metabolism and calm down your mind? Isagenix believes this is a delightful combination for staying light on your feet.

Confident in Choline
Speaking of neurotransmitters, choline is a precursor to the famed acetylcholine. Acetylcholine helps signals movement between your nerves and muscles. In one study, researchers found that plasma choline dropped by 40 percent in marathon runners (6). Because acetylcholine bridges the mind and the muscles, many researchers believe that lower levels of choline will translate to lower performance. Incidentally, supplementing with choline may oppose the exercise-induced drop in circulation. Opening your mind to choline may just open up the channels for signal conduction.

Don’t Endanger Electrolytes
Exercise makes us sweat, and we lose water as well as electrolytes. Balancing your beverage is among the hardest games in athletic training. Most sports drinks will contain electrolytes because they are incredibly important for the health of any exerciser and an athlete. Check the label on your sports drink to ensure that it is not opposing your hydration. Water alone will not do the trick. Electrolytes promote water absorption, support blood pressure, and mediate muscle contraction and relaxation (7). If you are choosing a drink to serve your sport, pay special attention to sodium and potassium, as even small amounts will go a long way. Find your stride and sustain your activity with electrolyte balance.

Sports drinks have moved beyond just the field. A survey from Beneo unveiled that more than one-third of consumers in the U.S., Germany, and the UK consume sports beverages each month—and not surprisingly, most aren’t after exercise. Moving quickly from recovery to sustained activity, most consumers in Germany and the UK choose their sports drink for a boost in energy. Most Americans choose a drink that supports mental acuity. So, with functional foods, vitamin waters, and energy drinks grouped into the category of sports drinks, you may need to decide what you are aiming to achieve in your sports beverage.

If your answer is a drink that optimizes hydration, sustains natural energy, fuels your muscles, and eases your mind, Isagenix may have just what the trainer ordered with AMPED™ Hydrate.

References

  1. Armstrong LE et al. Mild Dehydration Affects Mood in Healthy Young Women. J. Nutr 2011; doi: 10.3945/jn.111.142000.
  2. Decombaz J, Jentjens R, Ith M et al. Fructose and Galactose Enhance Post-Exercise Human Liver Glycogen Synthesis. Med Sci Sports Exerc 2011. doi: 10.1249/MSS.0b013e318218ca5a.
  3. Cozma AI et al. Effect of Fructose on Glycemic Control in Diabetes: A Systematic Review and Meta-analysis of Controlled Feeding Trials. Diabetes Care 2012;35:1-10.doi: 10.2337/dc12-0073
  4. Huck CJ, Johnston CS, Beezhold BL, and Swan PD. Vitamin C status and perception of effort during exercise in obese adults adhering toa calorie-reduced diet. Nutrition 2012;1-4. doi:10/1016/j.nut.2012.021
  5. Bonke D and B Nickel. Improvement of fine motoric movement control by elevated dosages of vitamin B1, B6, and B12 in target shooting. Int J Vitam Res Suppl. 1989;30:198-204.
  6. Conlay LA et al. Exercise and neuromodulators: choline and acetylcholine in marathon runners. Int J Sports Med 1992;1:S141-2.
  7. Kreider RB et al. ISSN exercise & sport nutrition review: research & recommendatinos. J of the Int Soc of Sports Nutr. 2010;7:7.
2016-10-13T19:14:33+00:00October 26th, 2016|Products|