Hot and fitness: how to deal with diet and integration
When they get these very sultry summer, the coexistence of hot and gym can become very difficult to affect your journey made training and specific power; consequently they are always so many questions about the precautions you have to make everything more bearable, even for a possible integration.
We start by only a little example: the summer and how you can develop muscle mass, or rather to tell the truth it is the best time to do it, it was not just for the hot perceived problem … This is a subject that I discussed in detail here : muscle mass in the summer .
Warm and gym: Food face
In this period it becomes more complicated to take all the calories and macronutrients necessary to face their days, in which case a first advice I give (which would already be a basic rule Buna whatever) is surely to rise early when the heat will be a little less intense and have a big breakfast, mainly rich in carbohydrates and proteins.
Later it could be very useful to further fractionate meals throughout the day, even beyond the canonical 5. Eat therefore less nutrients for each meal, but many small meals.
Choose foods that are mostly easy to digest, such as fish, white meat, egg whites, Whey protein and cereals maybe direzionarsi mainly on rice. Abound especially with vegetables that will help both to keep more hydrated and both to ensure a good level of micronutrients. Even the fruit in the right proportions is always a cure at this time. spit seems that you forget that people who eat so many vegetables and even fruit, takes about 8-11 g of potassium a day … and the American National Academy of Science reports that these individuals are healthier thanks precisely to this!
From the point of view of training for those who can do it, surely work out in the morning, when hot and the gym will be more sustainable, is ideal (but even here it would be a good rule for the whole year). And for once I can say that the evening has to be taken into account in the hope that the temperatures are a bit 'more bearable. Train in the evening is not a good solution for a thousand other reasons related to the recovery and hormone production, but in this case we have to find the lesser evil.
For the rest it is to be hoped that their gym is equipped with air conditioning and especially the owner who wants to turn it on, because often the problem is precisely that … go … while saving people melts.
There are no particular changes to be done in their own cards but obviously will be the case not to overdo the volume and with all those strategies like giant sets, supersets, stripping etc., Which otherwise are too fashionable in this period, with hope in some kind of definition results. It could be called the Kangaroo strategy … where you see a lot of people jump from one machine to another (often without much criterion) when perhaps it might be far more productive use some cast iron disc in addition, work to the force , but with a fresh gesture, avoiding failure and adequate recoveries. Especially if it associated with a reduced calorie diet here … but we have to stop otherwise the discrso really gets too much too large, today we have to talk about hot and gym.
Then of course I hope to not have to remember, as it does with the advice trivial mode "Open Studio / TGCOM", which is not good practice to go for a run in the sun in July and August during the hottest hours! I know that out there is full of fools who want it badly, but we avoid please, what do you say? We spread a veil over who even in 2016 does all this with a lot of felponi and raincoats, hoping to slim down.
Ok, let us remember once again SWEATING NOT LOSE WEIGHT! That is called dehydration and is a very dangerous practice as well as totally useless for this purpose.
Hydration, hydration and still MOISTURE!
Another key step: do not hydrate well, LOVED IT! So drink plenty of hot fighting and fitness and this means far beyond the feeling of thirst, especially before, during and after the workout. When you feel the sensation of thirst means that the body is already under stress and is the first sign of dehydration.
It could be a good reference standard to remain at 0.5 liters per 10 kg of body weight. Quantity that may also be increased during the most difficult periods to bear.
If so then you have to also remember that if you drink more than that will dilute the minerals … and you will tend to lose more.
Beware of minerals and their reintegration!
Here we must learn to understand what it is the importance of sodium. I state that I will continue simpKing to support the set, because in today's diet the sodium quantities are always far beyond the actual needs, people exaggerate always perpetually with the salt! In this case, however, talking of sports who train with the heavy and warm, the conspicuous consumption of water and the increased sweating, you should not reduce the sodium in general since this also regulates the absorption of other minerals, through the osmotic pressure on the cell membrane.
Sodium is one of the main body electrolytes, is the cation (positive charge) more abundant in the extracellular fluid (about 145 mmoles / L), plays an important role in the maintenance (for osmotic effect) in the blood volume and pressure, It is consequently closely related to homeostasis salty.
- An excess of sodium results in the formation of edema (figured ladies with a tendency to water / retention cellulite?).
- A sodium deficiency induces hypovolemia (low circulating blood volume).
We also remember that sodium is involved in nerve impulse transmission and muscle contraction mechanism.
The RDA for sodium is generally from 2.6 g to 3 g / day, probably during these periods should keep more on 3. With a serious Bioimpedance , made for example with BioTekna machines, you can determine the ideal amount of sodium, potassium, magnesium for each subject.
If the fault of the gym and hot we sweat so much and drink so much you have to worry about also replenish the major minerals (sodium, potassium, magnesium …).
The potassium is found in greater amounts in themuscle cells and therefore the TBK (total Potassium) is proportional to the muscle mass of the subject (FFM). Even the extracellular potassium (ECK) which in normal conditions is about 2%, is crucial for the transmission of nerve impulses, for the control of muscle contractions and is fundamental in maintaining the efficiency of the famous sodium-potassium pump, which regulates the transport between the intra and extracellular membrane, retaining the electric charge within the cell, particularly important function precisely to the muscle and nerve cells. All stuff that interests us directly as you can see.
The general lack of total potassium is characterized by typical sensations such as muscle weakness, fatigue, mental confusion, irritability, fatigue, heart disease, hypertension, impaired nerve conduction and muscle contraction.
RDA potassium adults: 3.9 g daily.
According to the Colgan Institute, for adults athletes you can reach up to 5-10 g of potassium per day in power in the first place and possible integration. Also they recommend always abound with vegetables! The lowest level to which the veins reported in adults toxicity is 18 g per day (National Research Council's Recommended Dietary Allowances, Tenth Edition. Washington, DC: National Academy Press).
The Western diet is unfortunately almost always in potassium deficiency than the recommended levels between 3.1 and 3.5 g (USA). Why do you think? Because people do not eat vegetables and fruit!
Even the MAGNESIUM is essential in muscle contraction and in energy production mechanisms (ATP) and is required for the activation of the sodium-potassium pump which, against gradient, brings out the sodium from the cell and enters the potassium.
RDAMagnesium adults: 240 mg daily.
According to the Colgan Institute, for adults athletes can be used to 400-1800 mg integrations.
In the light of this integration it could help a lot of magnesium and potassium, for example prior to training.
Finally, the last piece of advice for dealing warm and the gym is to try to limit to a minimum, and maybe even avoid drinks like tea and coffee as being diuretics could contribute to further risk dehydration and demineralization.
Good training and always with common sense!