Why Hydration Is Key For Athletic Stamina

The Role of Hydration in Athletic Stamina 

Maintaining hydration levels is a vital part of our well-being. When we push our bodies and minds to the limit, the need to stay hydrated increases. It has been shown that when exercising in a hot environment, dehydration by only 2% of body mass reduces our level of performance and makes us more susceptible to suffering from heat-related injuries. By negating our hydration, we are actively making a decision to perform at a lower level and to risk overall injury.

The reality of exercise and sport, however, is that it is not always easy to maintain our hydration levels. Yes, at times, we can sense that we are dehydrated and that we need to rehydrate, but the opportunity to do so does not always present itself. If we are playing a team sport, there needs to be a break in the game for us to get a drink, which is often only a short opportunity. If we are running a marathon there are water stations, sure, but to stay fully hydrated is water alone enough? The reality of sport is that hydration levels can be challenging to maintain, regardless of the athletic activity.

What is Sustamine®?

Sustamine® is a unique, revolutionary dipeptide form of L-Glutamine and is designed to be ingested in energy drinks, nutritional bars, yogurts and dietary supplements. It is taste-free, odor-free, allergen-free and Kosher. Sustamine® consists of L-Alanyl-L-Glutamine, which means it offers a combination of pure L-Glutamine to support muscle protein synthesis and L-Alanine to help rebuild glycogen stores. More than half of the body’s free amino acid pool consists of glutamine. It is able to limit intestinal permeability and reduce gut atrophy by being involved in many metabolic and synthetic biochemical processes.

In order for substances and nutrients to be absorbed by the body when they are ingested, it is necessary for them to pass through the intestinal barrier. If this barrier is performing optimally, it will act as a sieve to allow the substances to pass through. Glutamine has been shown to help the body maintain the physiologic intestinal barrier when there are stresses acting on the body. These stresses, whether as a result of mental or physical exertion in the form of exercise or illness, have the potential to lower this level. This makes us more susceptible to infections. Sustamine® provides the body with L-Glutamine to help maintain this barrier at peak condition. Sustamine® has also been shown to be better absorbed within the gut than a pure dose of glutamine alone, meaning the body is able to take on more glutamine when it is supplied as Sustamine®.

The Many Benefits of Sustamine®

Another significant benefit of Sustamine®’s ability to support the intestinal barrier is that the immune system is strengthened. Further links between Sustamine® and warding off exhaustion have also been made. By reducing your level of exhaustion, you enable your body to allot more energy, if needed, towards overall immunity.

Investigations on L-Alanyl-L-Glutamine’s ability to positively influence hydration and support the performance levels of athletes has been thoroughly examined. A paper in 2010 showed that time to exhaustion was increased through the provision of a significant ergogenic benefit from Sustamine® supplementation. This effect was deemed to be likely as a result of the enhanced fluid and electrolyte uptake that the L-Alanine-L-Glutamine provided. Another study conducted on basketball players showed rehydration levels from Sustamine® supplementation supported skill performance and visual reaction time better than water alone.

Further links on performance have also been made between Sustamine® and reducing muscle protein breakdown after resistance exercise and supporting athlete reaction times during endurance exercise.

Summary of Sustamine®’s Sport Performance/Health Benefits:

• Supports Muscle Protein Synthesis†
• Supports Glycogen Store Replenishment†
• Supports Hydration Levels†
• Supports Recovery from Exercise†
• Supports Athletic Performance†
• Supports Overall Immunity†
• Optimal Absorption through Sport Oxylent®’s Effervescence Delivery†

What Runners Need To Know About Vitamin D

Vitamin D is an important nutrient for runners, and here’s what you should know it’s health impacts and dietary sources.

Many people often assume they are getting enough Vitamin D, however living in Ireland where it feels like we rarely see the sun, many people can be deficient in Vitamin D.

Vitamin D plays an important role in the fitness of runners and it can play an important role in increasing your performance and improving your immune function.

The Science Behind Vitamin D

Vitamin D is a fat-soluble vitamin that be be obtained from food, supplements and sun exposure. The liver and kidneys then help to cover the vitamin to its active form, which is most known for its regulation of calcium and promotion of bone mineralisation.

However, vitamin D also influences cell growth and neuromuscular and immune function.

So…. how can vitamin D aid in our running performance?

Bone Strength

While running marathons, we demand a lot form our bodies,  especially while running downhill, impact forces can increase to over 50%. If you multiple this by how many kilometres you are running, you can understand the stress facing your feet, shins and femurs.

Quite a lot of research has connected deficient vitamin D levels to bone-stress injuries. It is recommended while training for a marathon to increase your levels of vitamin D to avoid injuries.

Athletic Performance

We all strive to either run faster or for a longer amount of time. Vitamin D could play a role in improving sports performance. While vitamin D deficiency can cause muscle weakness and pain, this can in turn help you increase your athletic performance.

Vitamin D Recommendations

Chocolate Milk and Other Food Sources

There are very few food sources that contain natural vitamin D. Fatty fish such as salmon, swordfish, trout and mackerel contain it, as do egg yolks and mushrooms. Canned Tuna is also a great source too!

Sun Exposure

Sun exposure is one of the best ways to get natural vitamin D into your body. However this comes with a set of variables that may affect you, such as skin type, depending on your skin type, you may need to protect your skin from the potentially harmful rays of the sun, however this may decrease the amount of vitamin D you absorb. Cloud coverage, time of day, location and season also have an impact on this.

Supplements

SOS Health D3000 Oral Vitamin D Spray delivers 3000 I.U. of Vitamin D3 directly to the bloodstream for optimal absorption. The sublingual spray bypasses the digestive system, unlike capsules or tablets. It is also an easier and more convenient way to get your daily dose of vitamin D.