PROPER NUTRITION FOR MAXIMUM PERFORMANCE.

The Science of Proper Hydration for Motorsports.

By Terry Giles IFPA Master Trainer & Certified Performance Nutritional Specialist and Co-Founder of IHS, LLC.

 

First, let’s distinguish what “hydration” really is. What is the difference between “hydration”, “rehydration”, cellular rehydration” and “cellular hydration”. Most people confuse or equate “hydration” and “rehydration” as being one in the same, which is not exactly correct as hydration is “before” exercise or activity and rehydration is “after” exercise or activity. Now with that in mind, the term rehydration in the most basic sense (in the minds of the majority of consumers) relates to the replenishment of water, electrolytes, or a combination of water and electrolytes lost through exercise, strenuous activity or dehydration and the term hydration means to “load” the body with fluids prior to strenuous exercise or activity. In terms of auto racing, hydration is before the race and rehydration is after the race. That established, what is the difference between hydration and cellular hydration – rehydration and cellular rehydration? Well, this is where you need to follow along a little bit closer. Hydration and rehydration are both the replenishment of electrolytes “outside” of the cells. Hydration would be the loading of fluids prior to the race and rehydration after the race, and again, this occurs “outside” of the cells.

 

True “cellular hydration” or “cellular rehydration” is the chemical process that occurs at the cellular level (inside the cell) – where in the cell is actually hydrated directly and as the cells swell up (with the proper nutrients), it triggers an anabolic mechanism in the body, which is a healing mechanism. This is the “real” and meaningful hydration or rehydration we need. True cellular level hydration and rehydration is accompanied by positive nitrogen balance, protein synthesis, and growth hormone release. In simpler terms – true cellular rehydration means the body begins immediately “healing itself” or better stated – it begins “recovery”. Muscles begin their recovery, tissue begins repair, energy is restored and the body begins to “recharge” itself – it recovers more fully and completely – physiologically and physically.  True cellular level hydration (before an event) not only loads the cells with ample supply of nutrient and fluid, but also results in a reduction of cell acidity, reduced autoimmune response, increased fat burning, DNA repair, and increased resistance to viruses.

 

OK – now with all of that in your mind, we now look at what it is your body needs to accomplish true, effective cellular level hydration or rehydration, beyond what we all have been led to believe by some crafty marketing folks and by big food companies selling sugar water as “hydration”. Pick up these so called hydration beverages and read the label. What you will find is that most all products sold as “sports beverages” for hydration or rehydration, recovery and energy - contain HUGE amounts of sugar. They try to hide these massive amounts of sugars and calories through clever labeling, where they declare that 20 ounce bottle contains 2.5 servings per container. When was the last time you picked up 20 ounces of fluid after a long hard race and said to yourself “well - this bottle is 2 and a half servings so I can only drink half of it”….say what!!!

 

Read the label - you will be surprised when you see that bottle of Gatorade® is delivering 32 grams of sugar per 20 ounce bottle….or that Vitamin Water ® is supplying you with 32 grams of sugar and that Red Bull® would be serving up a whopping 60 grams of sugar if you were to drink 20 ounces of it. That is A LOT of sugar.  Think about it - 35 grams of sugar actually cancels out all of the calories burned on a 20 minutes run...so where is the benefit???? All of this sugar is actually doing you more harm than good. High amounts of sugar cause insulin spikes – this is when insulin is secreted in large quantities in a very short period of time – these spikes in turn trigger the “negative side” of insulin – wherein most of these excess simple carbohydrates are converted from “energy producing” to being stored as fats in the adipose tissue under the stimulus of insulin. To state it more simply – these “extra sugar calories” trigger a down pouring of insulin – that causes these “sugar calories” to be stored as fat instead of as energy. Which in turn can result in weight gain instead of weight loss and can promote diabetes, tooth decay, stalls weight loss and actually increases weight gain. Sugar is the last thing you want in a real sports beverage, hydration or rehydration drink.

 

What you do need is a combination of water, protein, carbohydrates, electrolytes, some specific amino acids, vitamins and minerals, a combination which stimulates and promotes the uptake of the fluids and nutrients to be drawn “inside” the cells, resulting in true cellular level hydration / rehydration. Years of extensive research has shown the importance of consuming a combination of protein and carbohydrates for restoring the body after exercise or strenuous sports activity. Further advanced study showed that replenishing the body’s minerals and electrolytes lost through these strenuous activities is also paramount for recovery and further scientific research and analysis has shown how minerals and electrolytes combined with carbohydrates and protein are far more effective for rehydrating the body and replenishing vital glycogen stores for recovery and muscle repair than simple water or electrolyte and carbohydrate drinks that do not contain protein. Next, I will discuss just such a formula that has been under development over the past 5 years. It has been tested and used by top professional, Olympic and amateur athletes throughout its entire development process and this product is now available for the first time to the general public. It is one of the best nutritional products I have ever used.

 

Before that however, let’s more fully understand the importance of proper hydration and rehydration as it relates to our performance and our health. Hydration is paramount in performing at your best while in the race car. Water carries the toxins out of muscle fiber and helps detoxify the kidneys and liver. There are six major nutrients needed to sustain life and survive, they are water, carbohydrates, fats, proteins, vitamins and minerals. Water is the most substantial – constituting the largest portion of our bodyweight. Your muscles are comprised of over 70% water, as is your brain. Your blood plasma is 92% water, while even your bones consist of over 22% water. Water is necessary to maintain our body temperature and complete digestion, circulation, absorption and excretion. So as you can see – water is vital to our overall health, well being and life. Hydration should begin by "loading" fluids into your body a few hours before you are getting in the car to race. You should take in about 12-16 oz of water per hours for the 2 hours prior to the start of the race. For maximum performance and effectiveness, you should also take in a balance of electrolytes.  Electrolytes are important as part of your hydration because, the electrolytes (potassium, sodium and magnesium) work in concert to support normal body function, regulate body temperature, blood pH and assist in proper muscle function. Potassium is one of the most abundant minerals in the human body, many cellular enzyme systems rely on potassium with muscular contraction being the most vital, as our heart is a muscle. Potassium is necessary for a normal heart rhythm and stable blood pressure and sodium is an important mineral in the utilization on nutrients and cellular metabolism. It is also necessary for the maintenance of proper blood pH, and proper water balance in the body. Sodium is vital in the control of muscle cramps and spasms, as well as in controlling headaches, weakness and even the collapse of blood vessels. Magnesium is needed for almost all cellular chemical reactions; this mineral is vital for regulating cell metabolism. It is vital to enzyme activity. Your muscles require a correct balance of magnesium in order to function properly.

 

So now you ask, OK – how do I get a balance of electrolytes? What about those other nutrients – the protein, carbohydrates, amino acids, vitamins and minerals – hoe do I get those and how much do I need??

 

First - I can tell you where not to get it. As I said earlier – read the label – those so called hydration beverages and sports drinks all contain way too much sugar (you don’t need) and too few of the real nutrients you need. Read the label – they either don’t have a balance of electrolytes or they simply have no real nutritional value. You are better off consuming plain water. It will be more effective, because it doesn’t contain all of those un-necessary calories and all of that sugar. Water is better than Gatorade, Powerade, Vitamin Water or any other of those so-called “hydration” sugar water drinks. Water will hydrate your body “outside” of the cells.  However, if you want to real cellular hydration and rehydration – then my recommendation is you consider a new product called H2O Overdrive. Based on extensive scientific research and numerous published studies, the team at Innovative Health Solutions developed the unique proprietary formula for H2O Overdrive™ to provide effective rehydration, boost energy and sports performance and aid muscle recovery. Hydration research studies have demonstrated the positive proof that a precise ratio of protein and carbohydrates promotes cellular rehydration and supports muscle recovery, including a recent study published in the International Journal of Sport Nutrition and Exercise Metabolism which measured the effectiveness of three different beverages in rehydrating athletes. This particular study was conducted on 13 endurance athletes who drank either (a) water or (b) a carbohydrate-electrolyte sports drink or (c) a protein-carbohydrate-electrolyte sports drink or water after losing 2.5% of their body weight through exercise-induced sweat loss. Investigators found that the protein-carbohydrate-electrolyte sports drink rehydrated athletes 15% better than the carbohydrate-electrolyte sports drink and some 40% better than water. Previous studies have also shown that a carbohydrate-protein sports drink, when compared to a conventional carbohydrate-only sports drink or electrolyte only sports drink improves endurance, reduces post-exercise muscle damage and even improves performance in a subsequent exercise bout or sports event.

 

H2O Overdrive delivers superior hydration at the cellular level with its unique formulation that delivers 8 grams of protein which is essential for cellular rehydration which drives energy, recovery, protein synthesis, and muscle function in a precision ratio with 24 grams of low glycemic response carbohydrates to support energy, recovery and cellular function. This combined with a balanced ratio of electrolytes necessary for proper hydration, proper fluid levels and body function, along with essential amino acids, vitamins, minerals and other vital nutrients - all with only 3 grams of sugar and 148 calories. The product tastes great, comes in three flavors and each 20 ounce serving delivers a full 5 grams of fiber. It is a product I highly recommend as proper hydration (and rehydration) is as important for the crew as it is for the driver, because the demands and rigors of the crew under the bright sun and heat can also cause dehydration – so both driver and crew should follow a proper hydration schedule during the race weekend.

RESEARCH - CLINICAL STUDIES

Curr Sports Med Rep. 2008 Jul-Aug;7(4):193-201

Recovery nutrition: timing and composition after endurance exercise

Millard-Stafford M, Childers WL, Conger SA, Kampfer AJ, Rahnert JA.

School of Applied Physiology, Georgia Institute of Technology, Atlanta, GA USA.

 

Am J Clin Nutr. 2000 Jul;72(1):106-11.

Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures.

van Loon LJ, Saris WH, Kruijshoop M, Wagenmakers AJ.

From the Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Department of Human Biology, Maastricht University, Maastricht, The Netherlands

 

J Appl Physiol. 2002 Oct;93(4):1337-44

Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.

Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.

Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, University of Texas at Austin, Austin, Texas 78712, USA.

 

Med Sci Sports Exerc. 2006 Jun;38(6):1106-13

Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement.

Berardi JM, Price TB, Noreen EE, Lemon PW.

Exercise Nutrition Research Laboratory, Faculty of Health Sciences, School of Kinesiology, The University of Western Ontario, Ontario, CANADA.

 

J Appl Physiol. 1992 May;72(5):1854-9

Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise

Zawadzki KM, Yaspelkis BB 3rd, Ivy JL.

Department of Kinesiology, University of Texas, Austin

 

J Strength Cond Res. 2003 Feb;17(1):12-9

Effects of recovery beverages on glycogen restoration and endurance exercise performance

Williams MB, Raven PB, Fogt DL, Ivy JL.

Cardiovascular Research Institute, University of North Texas, Health Science Center at Fort Worth, Texas

 

Int J Sport Nutr Exerc Metab. 2008 Aug;18(4):363-78.

Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption.

 

Med Sci Sports Exerc. 2006 Sep;38(9):1608-16

Effect of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance

Romano-Ely BC, Todd MK, Saunders MJ, Laurent TS.

Department of Kinesiology, James Madison University, Harrisonburg, VA, USA.

 

Med Sci Sports Exerc. 2005 Jan;37(1):166

Effect of a carbohydrate-protein beverage on cycling endurance and muscle damage

Saunders MJ,Kane MD, Todd MK

Department of Kinesiology, James Madison University, Harrisonburg, VA, USA.

Understanding Intracellular Hydration (true cellular hydration).

By IFPA Master Trainer / Certified Sports Nutritionist and IHS, LLC Co-Founder Terry Giles

 

Athletes have long tried to counteract the adverse effects of rigorous competition, and high intensity training. The consumption of water helps maintain body temperature and blood volume, but water is absorbed relatively slowly, and this type of hydration is really only extracellular.  Extracellular is the fluid outside the cell, which is found in three compartments that collectively equate to 20% of the body's water, whereas intracellular is the fluid inside of the cell which represents 40% of our body weight and equates to 70% of the body's water. Intracellular hydration is the fluid inside the cells. Drinking water will improve your overall hydration status, but it will not significantly alter the ratio of intracellular to extracellular fluid.

 

Water moves in and out of the cells with electrolytes. Electrolytes are chemicals that form electrically charged ions (particles) in body fluids. These ions carry the electrical energy necessary for numerous physiological functions including muscle contractions and the transmission of nerve impulses; optimal performance requires a consistent and adequate supply of these electrolytes. Research in the field of cellular hydration has shown that when cells absorb water and swell (intracellular hydration), this action acts as a positive stimulus. An increase in cellular hydration triggers the anabolic (rebuilding / recovery) mechanism, this anabolic state is accompanied by a positive nitrogen balance, protein synthesis and growth hormone release, resulting in a balanced pH, increased fat burning and reduced free radical damage. When cells become dehydrated, it triggers a catabolic reaction or degenerative state, resulting in muscle wasting, inflammation and a greater risk of injury. Many athletes train, exercise, and compete dehydrated, as they neglect consistent and proper electrolyte replenishment. They don't think they are dehydrated because they don't "feel" dehydrated, or they haven't been experiencing cramps. Proper cellular hydration is not about preventing cramping, but specifically to maintain the positive mechanism that true cellular hydration provides in promoting energy production from glycogen resynthesis, stamina, muscle function and performance and recovery. The focus of most hydration sports drinks is to replenish lost electrolytes and to provide carbohydrates for energy. These products contain partial electrolytes and carbohydrates usually in the form of sugar, most do not contain all the essential nutrients needed to provide the rapid cellular hydration needed by athletes engaged in endurance sports, high intensity training or competition.  Look for products that do not contain high doses of sugar, as sugar does not equal energy, in fact the insulin spikes that can occur as a result of consuming large quantities of sugar can be detrimental to the athlete, actually causing a net loss of energy being available to the muscles - not to mention the long term risk of developing diabetes. Find a drink that contains a balanced ratio of electrolytes. An electrolyte matrix that is 2:1 potassium over sodium is ideal, as the body does not store potassium. Sodium is the key extracellular electrolyte, whose function is in regulating water balance, blood pressure and in the generation of action potential (function) in skeletal muscle and nervous tissue. Potassium is the key intracellular electrolyte, whose function is the repolarization of action potential (function) in skeletal muscle and nervous tissue, controlling blood pressure, maintaining osmotic pressure and in the proper pH balance. so by providing an electrolyte matrix that is 2:1 shifts extracellular water into the cells (intracellular) maximizing intracellular fluid or cell volumization, the targeted physiological strategy to hydrate the trillions of cells in your body.

 

In addition to balanced electrolytes, look for a product that delivers the other essential vitamins and minerals, like calcium, as maintaining a constant blood calcium level is necessary for a normal strong muscle contractions and heartbeat. Calcium works in unison with magnesium to provide for proper muscle function, when calcium flows into working muscle cells, the muscle contracts; when calcium leaves, magnesium replaces it and the muscle relaxes, this is the contractile process. Magnesium is also vital in many enzymatic reactions necessary for the conversion of fuel to energy. Vitamins, minerals and amino acids are vital to help support the body during extreme bouts of exercise or competition and you should be sure your hydration beverage has all of the nutrients your body needs for support. You also want to ensure you choose a product with carbohydrates and protein. Research has long supported the use of protein and carbohydrates in recovery and cellular hydration. Many factors that determine over-all nitrogen retention include intercellular hydration, as it is related to overall cell volume. One of the most important mechanisms in protein synthesis is cell volume, the higher the muscle cell's water content, the more positive the anabolic effect which stimulates protein synthesis. The addition of protein in your hydration drink provides the necessary amino acids to maintain the increased intracellular hydration state resulting in the prolonged positive effect of cellular hydration on recovery and glycogen resynthesis. Published studies have shown that athletes who consumed a combination of protein, carbohydrate and electrolytes rehydrated 40% better than water and 15% better than carbohydrate and electrolytes only. Research has also found that the consumption of carbohydrate and a small amount of protein in the early recovery phase after endurance exercise enhances muscle glycogen resynthesis rates and  that using a combination carbohydrate-protein beverage resulted in a 55% greater time to exhaustion during a subsequent exercise bout at 85% maximum oxygen consumption (VO2 max) when compared to carbohydrate-electrolyte only. Researchers have summarized that the improved performance of the carbohydrate‐protein-electrolyte combination over the carbohydrate‐electrolyte only was related to the positive impact of the protein‐carbohydrate combination on a greater rate of glycogen resynthesis. Their findings indicate that this type of supplement should be used to optimize muscle glycogen synthesis as well as intracellular fluid replacement.

 

To perform at your optimum requires fully hydrated cells, make sure your hydration beverage is working as hard as you are at being the best you can be. H2O Overdrive provides you will the proper 3:1 Carbohydrate to Protein Ratio - Balanced Electrolytes - Essential Vitamins, Minerals, Amino Acids and other nutrients to ensure you optimal intracellular hydration for maximum performance - all with ONLY 3 grams of sugar.  Kick it into “overdrive” and leave the competition in the dust.

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.  THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.