Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, explains optimal nutrition, hydration, and supplementation to achieve your fitness goals.
Nutrition and supplementation
- Nutrition and supplementation can help maximize fitness, exercise, and performance goals.
- Supplements can provide potent compounds that can transform performance and recovery.
- Focus on the basics: sleep, nutrition, hydration.
- Supplements can be unproductive, destructive, or counterproductive if taken in high concentrations.
- 80-20 rule: 20% of supplements can give 80% of the benefit for the lowest cost.
It’s important to focus on whole foods, but there’s nothing wrong with using supplements to fill in nutrient gaps or support your goals.
Dehydration and overhydration
- Hydration is an important factor in overall health and performance.
- Consuming 2-3 liters of water per day is recommended for optimal hydration.
- Electrolytes are important for hydration and can be obtained through food.
- Dehydration can lead to a reduction in physical and mental performance.
- Drinking too much water can lead to sleep problems, focus issues, and anxiety-like symptoms.
- Bladder fullness can also cause anxiety.
Exercise and focus
- The Galpin equation for hydration during exercise is to take body weight in pounds and divide by 30, then consume that number of ounces of water every 15-20 minutes.
- In the metric system, the equation is 2 milliliters per kilogram.
- Hydration should be done slowly and steadily, rather than in one bolus.
- The Galpin equation can also be used for mental work, as hydration is important for mental clarity, energy, and focus.
- Drinking too much water can also be disruptive, so it is important to find the right balance.
Just because something is natural doesn’t mean it’s safe or effective.
Caffeine and endurance
- Caffeine has an ergogenic effect and can be taken at a reasonable dosage for the individual
- Caffeine typically takes 30-45 minutes to take effect
- Half-life of caffeine is 4-6 hours
- Performance-enhancing effects of caffeine are seen at 1-3 milligrams per kilogram of body weight taken 30 minutes prior to exercise
- Regular caffeine users may see a mental performance-enhancing effect if they have abstained from caffeine for 2-15 days
Caffeine and electrolytes
- Half an ounce of fluid per pound of body weight is a rough rule for hydration
- 125% of fluid lost during exercise should be replaced
- Amount of fluid lost during exercise varies from 1-5 pounds per hour
- Caffeine does not necessarily cause dehydration when ingested with fluid
- Sodium loss due to caffeine is not a major concern, but sodium levels should be monitored due to exercise-induced loss
Sweating and performance
- Sweating ability can vary from person to person and can be trained.
- Heat acclimation training can improve sweating ability.
- Sweating is the process of bringing fluid from the body to the surface of the skin and then evaporating it off.
- Clothing can be used to identify if someone is wearing a heavy sweater or not.
- Hydration tests and blood tests can be used to measure hydration levels.
