Sometimes the simplest things are the ones easiest to overlook. When you’ve got a supplement plan, training schedule, and a diet to try to stick to, remembering to make sure you’re taking on enough water can easily slip through the mental cracks. Even experienced athletes can be unaware of just how important proper hydration is, not just to your workouts, but to your overall health.
Water is by far the most abundant chemical substance in the body, making up some 95% of the brain and 75% of muscle tissue. It also serves a number of important functions that keep you healthy. It acts as a messenger, a building material, and as a solvent delivering nutrients. It helps regulate body temperature, maintain cell pressure and keeps the concentrations of various body fluids in check. It’s unsurprising then that even mild dehydration can have such a big effect on the way our bodies work.
One of the most obvious effects of dehydration is muscle cramps.Posted: March 30, 2017|Categories: Nutrition
Endurance athletes have a lot to think about when it comes to their nutrient intake. Are you getting enough sodium to compensate for the amount you’ll lose through sweat? Enough iron for optimum haemoglobin production? Unless you’re working with a dietitian though, one of the things you’re probably not thinking about is a magnesium supplement.
Magnesium is required by almost every cell in your body in order to function properly and is crucial for energy metabolism. Energy requirements for endurance athletes are higher (as much as 20%!) than for the average person so they run a much bigger risk of becoming deficient in magnesium.
Current NHS guidelines recommend around 300mg of magnesium a day for men and 270mg a day for women, and all of that needs to come from your diet. While you can get a healthy amount of it from magnesium rich foods such as nuts, seeds, and leafy greens, anybody living on a diet high in protein or full of starches and processed foods is
What does the nutrition of a CrossFit Athlete look like?
We asked 3 times Regional Athlete Becky Pykett @beckypykett what her daily nutrition looks like and how she fuels her training:
I usually have breakfast at around 8.30-9.00am, shortly after I wake up.
“My breakfast is my favourite meal of the day so I vary it as I love all things breakfast! I start with 1 large glass of water. I have this as soon as I wake. Sleeping for 9/10 hours a night, I'm usually really thirsty when I wake up! Breakfast normally consists of 35g protein, 45g carbs and 15g fat.
Breakfast Option 1:
3 tablespoons of natural yoghurt
Handful of berries like strawberries, blueberries and raspberries. 30g of almonds. A drizzle of honey. Yum!
Breakfast Option 2:
3 pieces of bacon, 1 egg, half a plate of raw spinach, 5-6 cherry tomatoes, jalapeños,