Sports Drink vs Water

S'up athletes? Interesting topic today, which are better to drink during sports practices or games, sport drinks like Gatorade or Powerade or all natural water?

Let's break it down to a scientific level to see what really does the most good. According to Men's Fitness sports drinks are only required if you are exercising for periods of longer than 60 minutes or very intense workouts. Sports drinks aid with endurance because they contain sodium, which water doesn't have much of. Sodium helps retain water and helps the fluid get to where it needs to go.

So sports drinks have a bit more nutrients then water, but is that the only advantage? Well not really, since water really has no taste, people might be more inclined to drinking tastier sports drinks than water for long periods of time. But that doesn't mean plain old water doesn't have its advantages. Running Competitor.com states that: " The absorption of fluids into the body is largely dependent upon two factors: 1. the rate at which it is absorbed through the walls of the small intestine; and 2. the speed at which it is emptied from the stomach." They add by saying the higher the carbohydrate content, the slower the absorption rate. This means that water would be absorbed in the bloodstream much faster than a sports drink full of sugar.

So which is best? Well it depends on what you're looking for: re-hydration or the replenishment your energy.
Your best is probably drinking both, but at different times. I believe (which is also backed up by this article)
that you should start by drinking water before your workout/exercise; around 1 hour or 2 before or even the night before if it is a big event. This will allow you to be the most hydrated and have a good base of energy/ hydration by the time your exercise begins. As for the sports drink, you'll probably want to drink it during and even after your exercise. The sodium and taste will keep you going longer as it replenishes your energy. Also drinking it after will help recover your muscles, but you'll probably want to drink a protein shake or anything with protein instead for best results.

So, before exercise drink at least 2 glasses of water to be ready for exercise and drink your sports drink during your exercise. From my own experiences this is the best way to go. I noticed whenever I drink lots of water before sports I feel a lot better and can keep going for longer than when I don't. And when I drink a sports drink during my exercise, I avoid cramps after my games and can keep going longer.

So take this advice and go conquer the competition!

Sources:
http://www.mensfitness.com/nutrition/what-to-drink/sports-drinks-vs-water
http://running.competitor.com/2013/11/nutrition/hydration-101-sports-drinks-vs-water_52293/2

Your Genetic Limit

Hey everyone! Today I want to talk about a less talked about and more unknown topic. What is your genetic limit? Do you even have one? How do we know what ours is? Chances are you don't know about any of those answers.

First and foremost, let's define what a "genetic limit" is. A genetic limit is the maximum level one can achieve in a certain characteristic (such as muscle size and strength, speed, vertical jumping ability etc.) before his/her genetics don't allow it to improve any further. Clearly genetics do play a factor when it comes to these things. A 5'5 135lb person will probably never be able to lift as much as Arnold Schwarzenegger or get as big as Ronnie Coleman; their genetics just won't allow it. But how far can you push the limits? And that right there is the golden question.

The human body is an adaptive machine. Every human being is capable of changing their body in however way they desire, whether it be gaining or losing weight/muscle, increasing/decreasing stamina and many others. At the same time, every person has a starting position and a maximum position in every changeable characteristic they possess. A good analogy to use (found from this YouTube video) is that it's like a football field, where each person starts at a certain distance in yardage on the field in every category (with 100 yards being the maximum possible level reached). Some may start at the 20 yard line in a specific category, where as another might naturally start at the 40 yard line. In addition, some may never be able to get passed the 70 yard line in a specific category as another can get all the way to the 90 or even the 100 yard line. The thing is that you can always move up or down the field, and this happens with training/practice until you reach your maximum limit.

So how do I know what my limit is? Chances are it's more than you think. Very few people ever reach their maximum genetic limit in any category. That's because it takes many, many years before anyone even comes close to their limit. And even though your gains might have dramatically slowed down, it doesn't mean that it isn't still improving; no matter how slow it may be.

In my experiences, I've learned that genetics may limit you in certain ways, but you should never let them stop you from achieving your goals. You'll be surprised at how far you can go down that imaginary field. I never had the best genetics and it seemed that everyone around me had more naturally. I used that as motivation to not only match but surpass what others have. Just like the saying goes: "Hard work beats talent when talent doesn't work hard".

So don't use your genetics as an excuse when facing a challenge, because you'll never know just how far you can go until you try. 

Now go out there and beat those odds! 

Sources: http://www.youtube.com/watch?v=wzF468S1Cqc

Strength vs Size

What`s new, athletes? In this segment, I`ll discuss the difference between bodybuilding (training for muscle size and looks) vs. strength training (training for strength and body coordination and efficiency).

Before choosing, first you must determine what your goals are. Are you trying to get big and build nice looking muscles; or are you training for a sport and want to be strong, fast and explosive? Regardless why you’re training, you must train in different ways for each result.

A bodybuilding program will leave you with chiseled, nice muscles but you won`t gain much muscle coordination. Your muscles won't be able to work together as effectively as if you trained for strength. On the other hand, if you train for muscle strength and coordination you will be able to do many real life movements which involve many muscle groups (like jumping, running and other athletic movements). However, you may develop some muscle imbalances and won`t grow as big as if you were to train with isolation exercises. Lagging muscles might slow you down as they might not be trained as hard as other muscles if you don`t have a complete program.

So which one is best? Again it all depends on what you are trying to accomplish. However, according to me I think that starting with a base of strength training is always the best way to go. If you are a beginner and have never worked out before, you'll always want to start to train with compound exercises (multiple muscle exercises) before moving on to isolation exercises. By doing this you ensure the best of both worlds if you are unsure as to which side you want to specify in. Training for strength will develop a base of muscle and efficiency around your whole body so that when you do switch to isolation exercises later on, you will already have a head start ahead of someone who just trained with isolation exercises from the beginning.

So how should you start off? Well start by doing exercises like squats, dead lifts, bench press and other body weight exercises like chin ups/pull ups and push-ups/dips. After you've done this for a little while (a few months) and have been building a good foundation of strength (by progressively adding weight to the bar), you can then switch to adding or replacing it with isolation exercises. This will ensure the best combination of size and strength. When I first started working out, I did a workout called Stronglifts which incorporated compound exercises and progressive loading. After doing it for a few months I was amazed at how much stronger I've gotten and bigger I was, without once doing an isolation exercise. I still do that workout to this day and I'm glad I started with strength training. 

Try it out and let me know how it goes!

See you next time!

Sources:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Top 5 foods to gain muscle

What's going on athletes, this week I’ll talk about an overlooked aspect of building muscle; the diet. A lot of people think that if they stay in the gym 24/7 they'll build pounds of muscle; when in reality it's what you eat that is just if not more important than what you do. In this issue I’ll list 5 foods you should be eating to build the most muscle possible.

1. Eggs:

Eggs are the ultimate muscle food. According to Men's Health, eggs contain lots of high quality protein and the protein in eggs contains the highest biological value of any food. Eggs are also a great source of vitamins, including A, E, K and many B vitamins like B12, riboflavin and folic acid. In addition eggs contain all eight essential amino acids which help build minerals like calcium, zinc and iron. You better start adding eggs to your breakfast if you want good muscle growth. I myself will start adding some omelette to my foods to eat. 

2. Beef:

Beef is another great protein with a lot of benefits. It is a major source of iron and zinc, both important components for muscle growth. It is also the number one food source for creatine with 2 grams for every 16 ounces. Look for round or loin cuts for the best bang for your buck. I usually add meat in whatever sauce I plan on eating and use it as a topping for things like rice or other foods.

3. Salmon:

Salmon is full of high quality protein and omega 3 fatty acids. Men's Fitness  says: "These omega-3 fats are most well known for their ability to improve heart health but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids." When I eat salmon i'll usually buy it in a can to add to my crackers for a healthy snack or will use it as a side dish to my dinner. 

4. Nuts/Almonds:

Nuts are great for people trying to put on weight because of its high calorie density. Again, Men's Fitness says "One ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline." I usually like to keep nuts in a small cup or bag and munch on them while doing other work.  

5. Water:

One of the simplest yet most overlooked things to consume is water. Muscle is approximately 80% water, which means you must consume lots in order to perform at top shape. For example, Men's Health  says "a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells." This means that if you don't have enough water, it will slow down your ability to build muscle. Water helps in tons of other ways as well and you should definitely be sure to drink enough. I always try to drink water before and after my workouts or games. I noticed that when I drink enough water I don't get those annoying calf cramps that tend to happen to me. 

So, there's a few foods to add to your grocery list. Add these to your diet and you'll be feeling and looking better than ever!

Sources:
http://www.menshealth.com/nutrition/muscle-building-foods
http://breakingmuscle.com/ern-hrung/top-10-foods-to-gain-muscle-mass
http://www.mensfitness.com/nutrition/what-to-eat/top-10-muscle-building-foods
http://www.menshealth.com/mhlists/foods_that_build_muscle/Eggs_The_Perfect_Protein.php
http://www.mensfitness.com/nutrition/what-to-eat/top-10-muscle-building-foods?page=9

Uncommon fun sports to try

Hey world, welcome to another edition of Athlete's Planet. This blog will be a little different from the previous ones; no workouts, tips or guides. In this blog i'll list 2 uncommon sports that are fun to try and could be an interesting twist on the average common sports.

#1: Tchoukball 

Tchoukball is unlike any sport you've seen before.According to the Wikipedia page, it is a sport that is played in a gym with two diagonal trampolines (called rebound frames) on each end of the court and with seven players at once playing. The point is to throw the ball off the rebound frame so that the other team can't catch it. You can throw the ball off of either frame on either end, so you're team should be equally on both sides to be ready to catch the ball. When your team has the ball, you can only do a maximum of 3 passes before throwing it at the frame and you can't take more than 2 steps with the ball in your hands. The ball must land in-bounds and can't land in the "restricted area" which is an area directly in front of the frame and the size depends on the gym. When the other team has the ball, you can't intercept a pass they throw or block it. However if they drop the ball at any time, possession goes to the other team from that spot. This sport is a high intensity sport with a lot of up and down running which can be lots of fun. The first time I tried this sport was back in the 8th grade, and it has been interesting to me ever since. I have not played it that much since then but I remember how fun it was.

#2:  Ultimate Frisbee

This sport is like a version of football but played with a Frisbee. The game begins like a football game, where there is a coin toss to see who gets possession, and the other team must perform a long throw (like a kickoff) to the other team on the opposite side of the field in their end zone. Once the other team receives the disc, it becomes like tchoukball. When you catch you must come to a stop, and then can only move your non pivot foot. You then have 10 seconds to throw the disc to a teammate. The defending can try and bother the throw, but must remain 3 meters away from the thrower. If he is not 3 meters away, then the thrower can take as much time as he wants.  If the Frisbee is dropped or goes out of bounds, it goes to the other team. If it is intercepted or blocked, the disc also changes possession. This variation of football is a fun alternative with good energy. I myself have never played a real game of ultimate Frisbee, but I know of a few people who do play in a league and they say it's lots of fun. I'll be sure to give it a try one of these days. 

Try these 2 sports for a refreshing change from the more common sports and to try something new.

Until next week!

Sources: 

http://en.wikipedia.org/wiki/Tchoukball

http://www.ultimatefrisbeerules.org/