U.S. Multi-Sport: Nutriton For Life

Minerals and Energy

Mon, 31 May 2010 13:04:48 GMT

Nutrition for Life
Minerals and Energy
Nutrient number 6 of 6
Craig W Kasprovich, AAS, Dietetic Technician

Minerals are non caloric inorganic compounds which service the vitality of the body through various metabolic roles. There are two categories of minerals you might have noticed on supplemental vitamin and mineral labels, these are major minerals and trace minerals. What this basically means is major minerals are needed in the daily diet in amounts that exceed 100mg’s a day, and trace minerals are necessary in amounts that are bNellow 100mg’s a day. With that being said minerals are arguably the most efficient at delivering almost immediate results as it relates to the performance and health of athletes and non athletes when compared to vitamins. This may be due to the direct effect they have on cell function, however all the nutrients covered in previous articles work as a team to promote health and performance and when one nutrient is eliminated the team is no longer effective.

Cells are viewed as the basis of human body processes with chemical reactions taking place constantly in all living cells. Minerals help cells create and maintain the integrity of the skeletal system, aid in muscle contraction and relaxation thru electrical impulses. Minerals play a role in maintaining acid and ph balance of the blood, along with metabolically activating cells for physical activity. It is important to promote efficient control of fuel usage at the cellular level which is necessary for consistent athletic performance and minerals are just waiting to enhance metabolism and impact fluid status greatly.

Sweat rates and physical stress directly impact the daily or hourly levels of certain minerals needed to perform at high levels of endurance so the more balanced a diet is the better the results are. Sodium, potassium and chloride are viewed as the major electrolyte components although calcium and magnesium are also part of the electrolyte team and have to be considered when estimating sweat rates. The average amounts of electrolytes lost in 1 liter of sweat very some what between individuals so weight loss during training should be monitored to help replace losses. The typical amounts of electrolytes lost in 1 liter of sweat are in the area of 1380 mg sodium, 1770 mg chloride, 234mg potassium, 140mg calcium, followed by approximately 60mg of magnesium. All of these minerals are relatively easy to replace when balanced nutrition is enforced, when this is not the case cramping may be problematic. These are averages only, rates vary greatly from one person to another so monitor weight before and after exercise and rehydrate accordingly. If you loss two pounds during training try to rehydate with 32oz of water plus normal daily requirements throughout your day (Upton, 2009, pp. 164).

Keep in mind that if supplementation of calcium is needed to meet daily calcium requirements, the body can usually only process a quantity of 500mg or less at time taken multiple times daily depending on your calcium needs and energy plan.

Other minerals of interest to endurance training are phosphorus which plays a role in energy metabolism as a constituent of phosphocreatine, along with adenosine triphosphate (ATP), better known for its role in muscle contraction.

Magnesium is also essential for energy production and also works in conjunction with sodium and potassium for the maintenance of blood pressure. Other important functions include enzyme reactions related to nerve transmission, along with the muscle contraction and relaxation cycle.

Potassium is also involved in muscle contraction, although calcium is the main contributor contraction can not take place with out potassium present. Potassium, sodium, and chloride are the major contributors that regulate electrical signaling between the outside and inside of all cells in the body along with maintaining overall fluid balance along with normal heart rhythm. These three are probably the most marketed minerals contained in sports drinks so deficiencies would be rare if a well balanced energy plan is in place.

Sodium and Chloride are usually together when consuming food due to the use of table salt, sea salt, and processed foods that normally contain sodium and chloride together.
These two minerals are part of the major electrolyte group and are special minerals due to the major influence on fluid balance along with muscle contraction and relaxation cycles in addition sodium and chloride regulate the volume and balance of fluids out side of all body cells one example is blood volume. Sodium has other important commitments such as transporting nutrients into the cell for energy production, nerve impulse transmissions, along with tissue repair. Excessive sodium intakes,(hypernatremia) can lead to water retention and can leave you feeling like a water balloon with legs not to mention contributing to hypertension. If you suffer from hypertension and are taking medications to treat the problem, special attention should be given to potassium levels. The reasoning behind this is some but not all meds prescribed for this problem affect potassium levels to the point where athletic performance is hindered. Next time you visit your doctor inquire about you meds, they will help if this is a concern for you. Other wise including more fruits and vegetables will help replenish potassium levels after all this nutrient helps to lower blood pressure unlike its counter part sodium. On the other hand extreme loss of sodium is called hyponatremia although rare it can be very traumatic to extreme endurance athletes during times of long bouts in hot and humid events. Sources of sodium replenishment range from salt tablets, electrolyte drinks, V8- juice, pickles, salty snacks, etc what ever you tolerate best during events or training. (Ivy, 2004, pp.143)

Iron although very important is a trace mineral and needed in small amounts. The importance of iron is in its much needed ability to form hemoglobin which is an oxygen carrying compound found in the red blood cells. Oxygen has a critical function in metabolizing carbohydrates for energy along with fats both of which are critical to athletic performance. So as you can see it serves as an indirect activator for nutrients. And as you might imagine fatigue is usually a sign of iron deficiencies. Women athletes should pay close attention to iron levels in respect to blood turn over during menstruation and energy plans that limited meat intakes further limiting iron intake (Ivy, 2004, pp. 141).

Zinc displays its presents in every cell of the body and gets involved with around 300 different enzymes destined for implementing chemical reactions we need to survive. This nutrient is not yet fully understood however it is involved in tissue maintenance and has importance to proper immune system function. For its role in tissue repair and testosterone enhancement it receives the anabolic mineral award. Many people consume oysters because one they are good and two it has been said it is an aphrodisiac, there just might be some truth to that in respect to testosterone levels (Ivy, 2004, pp. 143)

All though there are more minerals that also have intriguing roles the ones covered seem to be considered the most by athletes and others not involved in physical activities. For a list of vitamins and minerals and the required intake, along with their food sources consult the tables at this web site.

Please visit the following website to view a chart on Vitamins and Minerals http://www.thebody.com/content/art46419.html

References:

Ivy, J. & Portman, R. (2004). Nutrient Timing. Laguna Beach, CA; Basic Health
Productions.

Upton, J. & Bell-Wilson, J. (2009). Energy to Burn. Hoboken, NY: John Wiley and Sons Inc.

Vitamins and Energy

Tue, 11 May 2010 20:37:58 GMT

Years ago it was discovered that as plants matured they created vitamin compounds within their structure and would also draw natural non carbon based minerals from the soil as well. When animals consumed plant life these compounds transferred to their muscle tissue, this is where we get the majority of our vitamin and minerals required for life, from plants, animal meats and the dairy products produced by animals.

Basically it is very easy to get the recommended daily amounts of vitamins. Eating food products that are as close to its natural state as possible will offer the best benefits for improving health, preventing disease, and optimizing healing which in turn improves performance in life and athletics. I know we get tired of hearing this, but plenty of fresh vegetables, fruits, whole grains, lean meats, low fat dairy products, nuts and seeds, legumes and beans are all great tasting. In addition, offer a good combination of vitamins, minerals, healthy fats, protein, quality carbohydrates, fiber, antioxidants, and photochemicals. So the most important message is, as natural as possible, and quality results follow. (Clark, 2008).

T here are two classifications of vitamins, water soluble and fat soluble. Water soluble vitamins can not be stored for the most part in the body so they are needed frequently. Fat soluble vitamins A, D, E, & K, are carried in to the body with fat containing foods and can be stored so there is a limit to how much can be stored in the body before toxicity occurs. Recommended daily amounts will follow at the end of this article.

The water soluble B vitamins including vitamin C, and the fat soluble vitamins D, and E, are of great importance to endurance and strength training. The water soluble B vitamins are thiamin B-1, riboflavin B-2, niacin B-3, pyridoxine B-6, folate (B-9), cyanocobalamin (B-12), pantothenic acid (B-5), and biotin. The B vitamins are for the most part responsible for creating coenzymes that assist in releasing energy from the macronutrients protein, carbohydrate, and fat. Vitamin B-6 also assists in building proteins from the many amino acids that are contained within protein. Vitamin B-12 and folate have a strategic role in daily cellular reproduction along with red blood synthesis.

Vitamin C has the ability to perform many tasks. Not only is it present in cell of the human body, it is a prerequisite for collage formation a protein necessary for tissues, along with strengthening capillaries. Vitamin C is also a powerful antioxidant that battles free radicals, even more so when teamed up with vitamin E. Free radicals accumulate due to metabolic processes, stress, and exercise, basically life and aging. They are a molecule that has lost its electron and is hell bent on acquiring another. This however can come from healthy cells, or preferably antioxidants that are able to donate the extra electron before free radicals damage healthy cells.
(Portman, 2004).

Vitamin E is a powerful antioxidant that protects against free radical damage by helping maintain the cell integrity of the body and muscle tissue. It also has an influence on immune system health. Vitamin E has also shown the ability to aid in post workout recovery by limiting some of the losses of muscle protein, along with reducing some of the muscle soreness and inflammation of training. When mixed with vitamin C this becomes a powerful antioxidant.(Portman, 2004)

Vitamin D is generating a lot of attention. New research shows that it is not just a catalyst to enhancing calcium absorption. In every nutritional analysis I performed in my clinical experiences Vitamin D was way below normal RDA requirements. Vitamin D is the key to proper calcium absorption and acts much like a hormone, remember calcium is involved in muscle contraction. A separate article dedicated to the new research performed on vitamin D will follow soon. The results show promise as a holistic approach to fighting cancer, arthritis and maintenance of the immune system, fractures, etc.

Vitamin A is well known for visual processing, DNA transcription and the carotenoids are active as antioxidants. Vitamin A also is involved in cell differentiation, this is a process where generalized cells are changed into a specialized form of cellular structures that have specialized characteristics that once it has interacted with certain receptors it has an influence on new cell formation. (Wildman, 2004)

Vitamin K has a specific role in the modification of proteins needed for blood clotting. The chances for an imbalance in this vitamin are rare due to many foods contain vitamin K. However, the only chance of deficiencies of vitamin K is from periods of antibiotic use. As far as toxicity it is fairly nontoxic in large doses of the natural form. In conclusion, not much else is known about its influence on exercise and enhancing performance other than a study that assessed female elite athletes revealed they had a low vitamin K status, I however am not sure why. (Wildman, 2004)

Please visit the following website to view a chart on Vitamins and Minerals http://www.thebody.com/content/art46419.html

References:
Clark, N. (2008). Sports Nutrition Guidebook. (p. 199). Chestnut Hill, MA; Human Kinetics.

Ivy, J. & Portman, R. (2004). Nutrient Timing. (pp. 137-139) Laguna Beach, CA; Basic Health Productions.

No author. The Big Chart of Vitamins and Minerals. Retrieved from http://www.thebody.com/content/art46419.html

Wildman, R. & Miller, B. (2004). Sports and Fitness Nutrition. (p. 278, p.286) Belmont,
CA: Thomson Wadsworth

Protein and Amino Acids Facts

Sat, 24 Apr 2010 18:38:49 GMT

Proteins -- vital to life.

What is protein?
Proteins are organic compounds that maintain the body and aid in the formation of structural materials for cells. Amino acids form proteins making proteins the building blocks of the human body. Next to water protein is the most plentiful substance in the body. Of the thousands of proteins produced in the body they are part of muscle tissue, blood, skin, tendons, organs, and all cells.

What do proteins actually do?
Proteins are made in numerous and unique shapes from amino acids and are basically dictated by DNA and Gene structure present. This enables them to perform different but precise tasks. Most athletes consume proteins to enhance muscle structure. Protein can aid in building muscle when training has left the skeletal muscle system in a catabolic state. Other than the most obvious muscle mass that is rewarded to strength and endurance training, other missions not so obvious to the naked eye await proteins. Underneath all the skin that proteins helped produce are vital body structures, tendons, organs, bones etc. Along with contributions to fluid balance, acid base balance, formation of critical hormones and important enzymes, blood composition (hemoglobin), also protein can be used for glucose formation (energy), when necessary. Last, but not least cell structure and maintenance of the all important immune system that regulates most actions and reactions in an effort to achieve a whole body state of normalness known as homeostasis.

What type of proteins provide the best results?
No disrespect to protein is intended here but the important factor in quality protein is its amino acid content, as stated earlier amino acids produce or make proteins functional when consumed. There are 20 amino acids in proteins, 9 either cannot be made in the body or cannot be made in the body in quantities needed. This means they have to be obtained through the foods we eat for ultimate body function. These 9 are termed essential for that reason the remaining 11 termed nonessential are manufactured in the body from the essential 9 (Drummond, 2007). Complete proteins are foods that contain all nine essential amino acids examples are meat, fish, milk, and eggs. Incomplete proteins are not bad proteins they just lack one or two essential amino acids.

Incomplete proteins are foods that do not contain all 9 essential amino acids as mentioned, at least one of the 9 is not present in that food choice,this is typical of plant based foods with the exception of soy beans. Cultures that are predominantly vegetarian combine foods that compliment each other and produce complete proteins such as beans and rice, tortillas and cheese, nuts and seeds, see the pattern. These are all familiar combos you have all ready tried. It is fairly easy to meet needs by consuming a variety of low fat animal foods and plant based foods. Well if wish to become a vegetarian athlete some research should be done consult professional dietitians and people with knowledge in this area first so success can come your way. Vegetarian diets a very interesting way to manage energy levels and has been proven to work Carl Lewis to this approach and won. In the near future more vegetarian literature will be posted.

How much protein can I eat?
Most Americans consume more than enough protein putting bodily systems in stress mode. Proteins contain amino acids that contribute nitrogen to the body as needed. However excess nitrogen produces urea, and must be excreted from the body, but not until your kidneys go into overdrive while attempting to flush metabolized nitrogen and ketones due to excess protein consumed daily. The body does not have a regular storage site for excess protein as it does for carbohydrate and fat so it would be beneficial to consume protein only until you excrete as much as taken in. Amounts required for distance runners can be achieved by consuming 1.2 - 1.5 grams protein per kilograms body weight, kilograms are body weight / 2.2. Example 160 pounds body weight divided by 2.2 = 72.7 kilograms body weight times 1.5 grams protein = approximately 110 grams protein daily. If protein exceeds amounts above extra hydration should be considered. Keep in mind that protein, carbs or fats consumed in excess amounts leads to potential weight gain.

Excess water loss from high protein intakes can be problematic causing dehydration in some cases, not great for long distance running this can be counteracted through extra water consumption as needed. In conclusion, high protein diets do not offer any benefits. The benefit to the athlete is proper management of protein levels and the timing of protein intakes. Post race meals ASAP that include protein with carbohydrates is gaining respect start with 3 to 1 carbs to protein. FYI, with in the first hour of post training exercise protein even if it is low quality works better than introducing proteins of high quality 3-4 hrs latter. The early time frame approx 1st hr is a crucial time for effective protein synthesis. If weight loss is desired or higher metabolic rates, eat a combo of high fiber carbohydrates, lean protein and good choices of healthy fats some protein with several small meals daily will help you fell satisfied somewhat longer.(core Per). Include as many food groups as possible in meal planning, with required calorie levels in mind to meet needs by end of day. It also appears that at the cellular level cells use exactly what they need for protein dictated as mentioned by your genetics so contrary to popular belief cells don’t read magazines promoting high protein diets and remember without carbohydrates, extremely low carb diets interfere with proper protein metabolism the end result is fatigue.

References:

Carlson, A. (2008). 5 Ways to stoke your metabolism. Retrieved from http://www.coreperformance.com/daily/nutrition/5-ways-to-stoke-your-metabolism.html

Drummond, L. & Brefere, L. (2007). Nutrition for Foodservice and Culinary Professionals. Hoboken, NY: John Wiley & Sons, p.189

Fats (lipids) and energy

Sun, 11 Apr 2010 13:44:11 GMT

Nutrition for life
Fat (lipids) and Energy
Nutrient number 3 of 6
Craig W Kasprovich AAS Dietetic Technician

Lipids, fats, triglycerides, this trio might just be responsible for more anarchy and chaos lately than your favorite politician or golfer. First off cardiovascular disease (CVD) public enemy #1, also epidemic proportions of adolescent and adult obesity is causing even more chaos; we have got to do something about theses guys, also last but certainly not least cerebrovascular accidents, (CVA). In an attempt to clean up there image, the three went public to help us understand what there all about.

At first glance the fats family seems confusing, why so many names for fat like the bad fats brothers saturated (SAT) and trans fatty acid (TRANS) notorious for plugging up more main arteries than a traffic jam in New York City. How about those fatty acid sisters mono and polyunsaturated what a weird pair but, these are the two you want to circulate with the other two SAT and TRANS, I guarantee they will break your heart. Ok so I got a little out of hand there. “Overall, a fat or an oil is classified as saturated fatty acid (SAT), monounsaturated (MUFA), or polyunsaturated (PUFA) based on the nature of fatty acids present in the greatest concentration”(Wardlaw, 2007). Fat is a member of a class of compounds called lipids. The lipids in foods and in the human body include triglycerides, (fats and oils), phospholipids, and sterols. “The phospholipids and the sterol cholesterol are cell membrane constituents that help maintain the structure and health of all cells”, along with the essential fatty acids found in PUFA food products and oils(Whitney, 2007).

Essential Fatty Acids: Because we must obtain Linoleic Acid a major omega-6 essential fatty acid; and Linolenic Acid, major omega-3 fatty acid, from food or supplement sources to maintain proper health, they are classified as Essential Fatty Acids. “These omega-3 and omega-6 fatty acids form parts of vital body structures, performing important roles with heart maintenance and in immune system function, (critical to long distance runners), and vision, also helps form cellular membranes and produce hormone like compounds called Eicosanoids” (Wardlaw, 2007).

Eicosanoids are biologically active hormones of cellular metabolism known as local hormones meant to act in the immediate area of production. Simply put all of above mentioned are vital to body functions including regulating blood pressure, clotting, labor,
immune responses, inflammation, and secretions of the stomach.

Lipids perform more feats than mentioned, however most importantly, fat provides energy. This constant flow of energy is so vital to life that in a pinch any other function is sacrificed to maintain energy. This process is one reason why the human body stores fat relentlessly for every day needs.

Fat that has been stored within adipose cells can contribute up to 60% of the continuing daily energy needs during relaxed periods, which makes it important during recovery from training. For the endurance athlete fat is recognized as very important, namely for use as an alternative fuel to power muscular systems over great lengths of time helping to spare carbohydrate stores. The rationale behind this is for every gram of fatty acid used, 2 grams of carbohydrate might be spared slowing the rate of glycogen loss in muscle fibers and possibly extending performance time prior to fatigue setting in.

So in the end we placed the bad fats brothers SAT and TRANS under house arrest to limit there chaos, (approximately 7-10% of caloric intake). With that in mind use the fatty acid sisters MONO and POLY to your advantage. Because humans need very little fat in their diet to maintain health, some where along the lines of 2-4 Tablespoons of plant oil added to food, along with a twice weekly consumption of fish such as salmon and tuna is sufficient to support the bodies needs for essential fatty acids. However as long as SAT, TRANS, and cholesterol are minimized, mono and poly fat selections can contribute to the high demand for energy stability while contributing to health. Recent recommendations from the food and nutrition board suggest that fat can be as high as 35% of total daily energy intake.

Recommended amounts (Whitney, 2007):
•DRI for Fat: (dietary guidelines for Americans 2005)
•20-35% of energy intake, with most fats coming from sources of polyunsaturated,
•And monounsaturated fatty acids, such as fish, nuts, seeds and leafy veggies & vegetable oils, Olive oils, Safflower & sunflower oils, corn oil, soybean oils, etc,
•Daily Value: 65 grams based on 30% of 2000 kcal diet.
•Linoleic Acid AI: (omega-6)
Men 19-50 yr: 17g/day 51+ yr: 14g/day
Women19-50 yr: 12g/day
•Linolenic Acid AI: (omega-3) EPA-DHA
Men 1.6g/day
Women 1.1g/day

In conclusion, that is the lesson of the day, SAT and TRANS may love you but, they cause a lot of chaos and drama. The fatty acid sisters will be better for you. It all depends on how much heart you have so choose your fats, and levels of them wisely.

References:

American Heart Association. (2007). The Bad fats brothers. Retrieved from http://www.badfatsbrothers.com/BFB.html
Wardlaw, G. & Hampl, J. (2007). Perspectives in Nutrition. New York, NY: McGraw Hill.
Whitney, E., DeBruyne, L.K., Pinna, K. & Rady-Rolfes, S. (2007). Nutrition for Health and Health Care: Belmont, CA: Thomson Wadsworth.
Wildman, R. & Miller, B. (2004). Sports and Fitness Nutrition: Belmont, CA: Thomson Wadsworth.

Carbohydrates and Energy

Sat, 27 Mar 2010 16:54:17 GMT

Nutrition for Life
Carbohydrates and Energy
Nutrient number 2 of 6
Craig W Kasprovich AAS Dietetic Technician

Early on athletes discover how hard training can become depending on the goals set for themselves. Adapting to the rigors of training can be enhanced due largely to the emphasis we place on nutrition not only for athletics but, for the lifecycle.

To maintain power, vigor, and force athletes need a well balanced distribution of energizing nutrients, Carbohydrates, Fats, and Proteins. Carbohydrates are highly significant because they energize and power the cells for battle. We will examine two types, simple carbohydrates, fast energy sources, which are mainly sugar, honey, fruits, juices and skim milk. Complex carbohydrates or slower release energy sources, starchy vegetables like sweet potatoes, corn, grains, wheat breads, pasta, rice, beans, etc. They all have a place in our diets.

Understanding how our bodies use carbohydrates can be very beneficial to the athlete who wants to eliminate fatigue and generate energy.

Rules of engagement: Feed the Central Nervous System and Brain first, this complex regulatory messenger system needs it’s daily dose of glucose to function at its best. The Institute of Medicine recommends dedicating at least130 grams of carbohydrate daily for maintenance (Benardot, 2006, p. 13). When these needs are not met the central nervous system will become disrupted, causing muscle fatigue and compromised endurance.

Numerous other responsibilities are placed on carbohydrates, such as providing cells with needed energy, before, during and after exercise. With that in mind try consuming simple carbohydrates just prior to training (With in one hour preferably) also during and immediately after intense training. Simple carbohydrates like fruit juices sport drinks, glucose shots, white bread etc, replenish glucose levels quickly to aid in recovery. Small amounts of protein can be put to good use at this time also, start with a 4 to 1 ratio of carbohydrates to protein mixture. For example, 30 grams carbohydrate and approximately 7½ grams protein, this drink has shown promise, however carbohydrates are key at this time so adjust to individual energy needs.

As the day of recovery progresses implement complex carbohydrates into the diet as your preferred source of slow release energy. This will help in stimulating insulin to be released at a more constant or controlled rate keeping overall blood sugar stable which will shuttle energy that needs to be replaced into the cells leading to quicker recovery times.

In conclusion, carbohydrates are responsible for proper fat metabolism and will help with maintaining cortisol saturation due to the stresses of training. Due to the high glycogen demands of triathletes carbohydrate should contribute at least 60% of total daily caloric intake. Needs will differ based on training levels, for a long distance runner 5-10 grams of carbohydrate per kilogram of body weight will be needed for extremely hard sessions,for novice athletes 2-5 grams per kilogram,(body weight divided by 2.2 = kilograms). A posttraining meal with a carbohydrate content of 2 grams per kilogram body weight is recommended. Follow up with the remainder of allotted daily carbohydrates, focus on complex carbs, evenly distributed in meals if possible. Excess intake of carbohydrate amounts are stored as glycogen in the liver (approximately 90 grams) and muscle tissue (approximately 350 grams) for future needs the remainder contributes to fat accumulation (triglycerides). Lastly, for every 1 gram of carbohydrate ingested up to 3 grams of water can accompany it leading to even better hydration levels (Wildman & Miller, 2004).

References:

Bernardot, D. (2006). Advanced Sports Nutrition (p. 13). Champaign, IL: Human Kinetics.
Wildman, R. & Miller, B. (2004). Sports and Fitness Nutrition (p. 173, p.460) Belmont, CA: Thomson Wadsworth

Water H2GOOO

Tue, 16 Feb 2010 22:02:13 GMT

Welcome to the world of Nutrition. Every day, and many times a day you make food choices that influence your overall health, for the athlete nutrition and physical performance are of great importance. With that being said, getting reacquainted to the basic knowledge of nutrients can prove to be a very valuable asset.

Because the physical activities of triathlons vary, the rate of energy expenditure increases dramatically. Athletes must rely on sound advice and nutrition to strategize how they will best meet their energy needs.

Without argument water or fluid balance is the most vital component to sustaining a high level of athletic performance. Many times this can be the most challenging as most athletes experience declines in hydration status leading to a drop in blood volume when competing or training. This negative impact on performance is one of the many tasks fluid level is responsible for. Here is a refresher of the basic functions of water.

•Water is the main component of blood (approximately 90% of blood is water) blood is responsible for the transport of oxygen, hormones, numerous other nutrients and other forms of substances to cells for energy production.
•Removes waste products produced by metabolism such as nitrogen formed during protein metabolism along with other sources that accumulate.
•Maintains the structure of large molecules such as proteins and glycogen, (storage form of glucose with in the liver and muscle tissues).
•Participates in numerous metabolic reactions.
•Serves as a solvent to dissolve and transport vitamins, minerals and many other small molecule nutrients such as amino acids and glucose.
•Maintains blood volume, also assists with blood pressure and body temperature.
•Contributes to acid base balance.
•Cannot be compressed, therefore it assists in cushioning the spinal cord and brain when sudden impacts occur.
•Lubricates eyes also joints and serves as amniotic fluid for the next generation of triathletes.

Water flows in and out of our body cells through cell membranes. Water inside the cells is referred to as intercellular fluid and the water outside the cell is known as extracellular fluid. The body does not have stores of cellular fluid. With this in mind when there is a reduction in extracellular fluid it draws water from intracellular fluid leaving the body in a state of physiological distress.

Because fluid can permeate cell membranes it shifts freely in and out of our cells depending on the task at hand. One example is when we sweat during intense exercise to cool and regulate body temperature. As this takes place fluid levels decline if not replenished. For reference sake, a 2% drop in body water will lead to measurable reductions in performance. The end result of inaccurate fluid replenishment lowers blood volume leading to dehydration. Our bodies make adjustments that take place even without us noticing it most of the time. However, when water shifts from the bloodstream to the cells this leads to a decline in energy production that we notice as fatigue. One partial reason is lower blood volume carries less oxygen enhanced blood to all cells of our bodies. Therefore drink up, and when planning to compete in an event limiting fatigue as much as possible is necessary.

Daily water needs differ greatly for each individual, however an average person requires around 1/2 ounce of water per pound of body weight daily although triathletes generally need more like 1 ounce per body pound daily. The principle behind this is to replace the weight lost in water during exercise. To try reducing bathroom visits consume your fluids as evenly as possible troughout the day. Water does not contain calories but, without it no energy can or will be produced. So I guess we are all kind of like plants and many other forms of life in that we don’t thrive without water. HOW ABOUT BEER THOUGH? Well may after we WIN.

By Craig W. Kasprovich
Dietetic Technician