Allen Lim: Hydration and Performance

Proper hydration is critical for optimal performance. However, this means more than simply drinking water. Nutrition expert Allen Lim provides some ideas and answers to common questions around hydration, discussing how hydration effects performance, the basics of hydration physiology, coping with heat, assessing hydration status, sweat composition, practical recommendations, and more.

This Talk has a bunch of amazing information to take in and inject into your program with regards to how you hydrate and why.

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Optimizing Strength-to-Weight Ratio While Staying Healthy

https://www.trainingpeaks.com/blog/optimizing-strength-to-weight-ratio-while-staying-healthy/ SEPTEMBER 13, 2018 BY TAYLOR THOMAS Striking the appropriate balance between your power output and weight is critical for a sustainable and healthy approach to training and racing. Many athletes try to maintain as low a weight as possible while still being powerful on the bike—but it can be difficult to hit that sweet spot. If weight loss is taken too far, athletes can see a decrease in overall power, along with more serious health issues. While watts per kilo are often top of mind, health and resiliency should ultimately be the key goals for any athlete. Here’s how to strike that elusive balance. Why is Weight Important? Weight plays an important role for all athletes to some degree, but in cycling specifically, watts per kilogram (W/Kg) or strength-to-weight ratio, has been found to be one of the single best predictors of performance. Simpl...

FLUID INTAKE STRATEGIES FOR OPTIMAL HYDRATION AND PERFORMANCE: PLANNED DRINKING VS. DRINKING TO THIRST

KEY POINTS In humans, thirst tends to be alleviated before complete rehydration is achieved. When sweating rates are high and ad libitum fluid consumption is not sufficient to replace sweat losses, a cumulative loss in body water results. Body mass losses of 2% or greater take time to accumulate. Dehydration of > 2% body mass and greater is associated with impaired thermoregulatory function, elevated cardiovascular strain, and in many conditions impaired aerobic exercise performance (e.g., warmer, longer, more intense). Circumstances where planned drinking is optimal include: longer duration activities > 90 min, particularly in the heat; higher intensity exercise with high sweat rates; exercise where performance is a concern; when carbohydrate intake of 1 g/min is desired. Circumstances where drink to thirst may be sufficient include: short duration exercise < 60 to 90 min; exercise in cooler conditions; lower intensity exercise. NEVER drink so much t...

Why Carbohydrate is the King for Endurance Performance

Why Carbohydrate is the King for Endurance Performance FEBRUARY 28, 2017 BY TED MUNSON Proper nutrition is often the missing link between training and performance gains. There are a lot of nutrition philosophies out there on the topic, but in this article we’ll highlight the different types of carbohydrates and how they work to fuel your body during different activity intensities. The Science Carbohydrates travel quite the journey before they finally absorb into the bloodstream via the small intestines. Energy (glucose) can be stored in the liver and muscle (as glycogen ) to be used as energy during exercise. Taking on carbohydrate during exercise delivers rapid energy to the working muscles and prolongs your endurance capacity. However, the effects of the energy you receive can differ drastically depending on the type of carbohydrate you use. Different Sources Carbohydrates come in a variety of forms. Sugars, including glucose, sucrose and fructos...

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