The human body is made up of over 75% of water, and as we all know, we cannot live without water. The fact is, we can only survive for a total of 3 days without water. Water has, however, been replaced in most diets by soft drinks and other sugar-sweetened refreshments. Keep in mind that water is healthier and necessary for leading yourself towards better health and longevity. Along with water and a healthy diet, Brutal Force Supplements are the best to increase your exercise or workout results.
Your own need for water can vary greatly due to exercise, weight, and temperature. Research has proven that over 2/3 of adults don’t get the water they need daily. By drinking water regularly you can replenish your body and keep it well hydrated and functioning as it should be.
A majority of us wait until we are thirsty before we drink water. Keep in mind, that this way isn’t a reliable gauge of the water needs for the body. By the time you are thirsty, you have already lost two or more cups of the body’s water supply. Therefore, drinking water regularly is much better than simply waiting until you are thirsty.
Alcohol is not a substitute for water
You mustn’t substitute beverages with alcohol and caffeine for water. The reason behind this is that those types of beverages act as diuretics and can cause you to lose more weight through increased urination. You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.
Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of water. For each pound lost due to exercise, you need to drink 2 cups of water. Even when you lay down to sleep, your body loses water. By drinking a glass or more of water before you go to sleep, you can wake up with your body functioning as it should be.
It should become more obvious that when you are sick you’ll need more water than at any other tine. When you get a cold or the flu, your body can become dehydrated quite quickly. You can help to prevent this by drinking more water at times when you become sick. Additionally, it’s essential to be mindful of your beverage choices, especially avoiding sugary sodas as they contain harmful artificial sweeteners like Coke or Mountain dew sugar content.
Fresh water or pure water? Which is better?
There are several mixed opinions as to whether purified water will provide benefits. This is a subject you should explore yourself as you determine the best type of water for yourself.
Always make it a habit to drink water daily. You should keep a bottle of water with you at all times and drink it throughout the day. You should also teach yourself to drink water instead of other beverages that don’t replenish the nutrients your body needs.
Your diet and exercise
Anytime you exercise, you do so to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. For making the best of your exercise, what you eat before and after you workout is very important.
No matter if you are going to be doing a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.
The ideal time for you to eat your pre-workout meal is an hour before you start. If you plan to work at a low-intensity level, you should keep your pre-workout meal down to 200 calories or so. If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories.
You need enough energy
Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscles from breaking down while you exercise.
For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise.
Eating after you exercise is just as important as your pre-workout meal. Anytime you exercise, whether it is cardio or resistance, you deplete energy in the form of glycogen.
The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.
Muscle recovery and protein
Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears. What this means, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.
Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 – 50 grams of three types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes.
Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.
You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength. The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.
After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.
