Struggling With Under Fueling? 3 Ways to Kick-Start Your Journey to Recovery As a Female Athlete
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3 High Protein Lunch Recipes You Can Meal Prep
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Struggling With Meal Prepping? 5 Tips to Prep Your Meals as a Busy Female Athlete
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You don’t have to stand outside long to know that summer is in full-swing. It’s this time of year that I ask myself why I even bother showering. I sweat just standing out there!
Unfortunately, we can’t stop the sweating. In fact, that would be pretty dangerous considering that sweat (precisely, it’s evaporation from the body) is the body’s mechanism for staying cool (or trying to) in this hellishly hot time of year.
However, what we CAN stop is dehydration, which is often a direct result of failing to replenish your body with the fluids it has lost through sweat. Best way to do this? Drink water.
But how much water? Well, that’s going to involve some simple math.
Calculating your sweat rate is actually really simple to do. First, pick a typical day weather-wise (aka 100+ degrees and humid). Weigh yourself with light clothing on and write it down somewhere. Then, go exercise. Time yourself and keep track of how much water you drink (in ounces). Write down how long your activity took, and how much water you drank as soon as you’re done.
Next, change into some light, DRY clothing and weigh yourself again. Write this down as well. Now you’re ready to calculate your sweat rate!
When you’re ready, pull out your notes from earlier and follow this video for step-by-step instructions to get your magic number!
As I said in the video, water is just one of the components of sweat that need to be replenished. The other major components are electrolytes – predominately sodium. And, if you plan on exercising for a long time (i.e. more than 90 minutes), you’re going to need some carbs as well!
Ladies, are you ready to build muscle and get stronger? Need help setting up a solid meal plan to support your performance and goals?
Want more nutrition tips geared toward female athletes? Tune in to my podcast:
Want to boost your performance? Download my FREE Cheatbook and learn:
* The BEST way to fuel your EARLY morning and ANYTIME workouts!
* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – perfect before a run or bike ride!
* How to SWAP the POWERADES for a quick at-home energy drink – ready in less than 5 mins (shocker, it’s NOT a protein smoothie)!
Download it here: Fuel You