Personal Training

Thirsty Thursday

Posted on by Naomi
No, not THAT kind of thirsty Thursday. I wanted to talk about some of my favorite drinks and the benefits of them!

Another fun fact about me that you may probably already assume or know is that I cannot be seen without a bottle of water. I have one on me at ALL TIMES

Water: The human body, which is made up of between 55 and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment. Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water.
Lack of water can lead to dehydration, which happens when the body doesnt have enough water and cannot function as it normally would. Some people may not even know they are dehydrated, but it can really take your energy levels way down! When it doubt DRINK UP!
Signs and symptoms of dehydration:
  • Excessive thirst 
  • Fatigue 
  • Headache 
  • Dry mouth 
  • Little or no urination 
  • Muscle weakness 
  • Dizziness 
  • Lightheadedness

I also drink water because there is NOTHING better for my skin! When skin is properly hydrated, it looks radiant, smooth and flawless! Water will keep the toxins flushed out and help you to cool off through perspiration. Muscles need to have enough water to make them look full too.


How much water? Aim for 8×8 glasses a day!  Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day (source)

During Exercise
Drink 8-10 fl oz every 10-15 minutes
I love my water with a squeeze of lemon!

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Whey Protein: Whey protein is a pure, natural, high quality protein from cow’s milk. It is a rich source of the essential amino acids needed on a daily basis by the body. In its purest form, as whey protein isolate, it contains little to no fat, lactose or cholesterol (source)

I usually always have a whey protein shake post workout (weight training)  While animal protein, fish or eggs can be a wise choice after a weight training workout, whey protein is highly recommended because this protein is delivered to your body at a must faster pace because it is in a liquid form, also not to mention it is a fast digesting protein. 

You want that protein in your system post workout to being protein synthesis which aids in muscle repair and recovery. Protein is the building block for muscle and during a workout, it breaks down which is known as protein degradation. After the workout, in the repair process, it’s built up again which is known as protein synthesis. The body cannot synthesize protein with nothing in its system, it needs nutrients which are why after a training session, you need to make sure you are providing your body with fuel to do its job! After a workout, the protein synthesis SHOOTS up and stays there for 24 hours. This is why it is best to eat within 45 minutes of a workout (protein and simple carbs)
i LOVE this bottle for a quick protein shake in less than 30 seconds! 

These are a life saver for protein shakes! They make them frothy, creamy and delicious!
To look like this
Or this
BSN is one of my favorite brands. I also love Muscle Gauge Nutrition’s Protein and Optimum Nutrition protein
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Coffee: Yes, I am a coffee addict and I will admit it gladly. I cannot start my day without it! I even have some instant packets (LAST resort) in my car just in case!
  • Blood pressure. Results from long-term studies are showing that coffee may not increase the risk for high blood pressure over time, as previously thought. Study findings for other cardiovascular effects are a mixed bag.
  • Cancer. Coffee might have anti-cancer properties. Last year, researchers found that coffee drinkers were 50% less likely to get liver cancer than nondrinkers. A few studies have found ties to lower rates of colon, breast, and rectal cancers.
  • Cholesterol. Two substances in coffee — kahweol and cafestol — raise cholesterol levels. Paper filters capture these substances, but that doesn’t help the many people who now drink non-filtered coffee drinks, such as lattes. Researchers have also found a link between cholesterol increases and decaffeinated coffee, possibly because of the type of bean used to make certain decaffeinated coffees.
  • Diabetes. Heavy coffee drinkers may be half as likely to get diabetes as light drinkers or nondrinkers. Coffee may contain chemicals that lower blood sugar. A coffee habit may also increase your resting metabolism rate, which could help keep diabetes at bay. (source)

Whether drinking out of my frog mug
Making my own iced coffee!
Or French Pressing. I love it all!
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Almond Milk: I LOVE almond milk and I use it in everything from coffee to oatmeal to my protein shakes! Almond milk is very low in calories ( I get the unsweetened almond milk with 40 calories a cup)  And has a surprisingly CREAMY texture! I also love warming it up in the microwave and sticking a tea bag inside. It is such a nice treat!
Almond milk is very low in the glycemic index and can
  • improve diabetes control
  • Aid in weight loss
  • Prolong Physical endurance.
  • Lactose and casein free
  • Cholesterol and gluten free
  • PACKED with vitamins A,D,E  (Found from back of my almond breeze container)
Almond milk is one of my food staples (on the left side of my blog, I have listed my food staples–I need to update it soon though!!
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Question of the day: What are you thirsty for this Thursday?



Naomi
Naomi