Just type and press 'enter'. December 26, Sean Nalewanyj. General Nutrition , Nutrition. Regulating blood pressure and volume. Balancing bodily fluids. Sustaining regular blood pH levels. The consistency of your sodium intake from day to day. A few ways you can keep your sodium intake within reasonable limits include: Moderating your intake of canned and pre-packaged foods.
Not going overboard on high sodium fast food types of meals. Not excessively salting your foods. Watching out for the sodium content of sauces and dressings. Here are a few examples of food sources high in potassium… Beans Apricots Dark leafy greens Yogurt Bananas Potato Avocado Squash Mushrooms Salmon Obviously your sodium and potassium intake will fluctuate, but just do what you can to keep things relatively balanced in the big picture. Moderating your intake of sodium while increasing your consumption of potassium rich foods can help you achieve this.
In order to minimize frequent changes in subcutaneous water retention levels, keep your sodium intake reasonably balanced from day to day rather than allowing for constant up and down fluctuations.
Without adequate sodium intake, our nerves and muscles would not work properly. Sodium is especially critical for maintaining blood volume how much water your blood is composed of and helping the kidneys determine how much water to excrete and how much water to hold in the body. However, by eating a higher-sodium diet now, you not only gain the health and muscle-building benefits of sodium but also make it that much easier to drop water when you want to cut sodium for a short period to peak for a contest, photo shoot or day at the beach.
Researchers from the University of California, Davis , believe that the brain regulates sodium appetite so that people consume a set optimal daily level of it. Research shows that even though most Americans are eating more food today — and more processed food, at that — they still consume about the same amount of sodium as they have in previous decades. So wherever sodium is, water follows. It works something like this:. The UC Davis researchers reported that the typical daily intake of sodium is about 3, mg, with the lowest intakes at around 2, mg.
And they believe it would be impossible to get people to eat less sodium, as their bodies would seek it out.
In fact, this theory has been supported by another study that put adults on a restricted sodium diet of about 1, mg per day for three years. Despite specific instructions on how to keep sodium at this reduced level, the lowest daily intake they were able to maintain was 2, mg, with the average being around 3, mg. Scientists at Albert Einstein College of Medicine in New York have shown that in 11 studies on the link between sodium and cardiovascular disease, only five have shown that a low-salt diet was associated with a lower CVD risk.
One study published in Current Opinion in Cardiology discovered that very low levels less than 2, mg and very high levels more than 4, mg of sodium intake were associated with increased mortality rates, whereas intakes between those two extremes had no association.
Clinical research studies have shown that when sodium intake is decreased, so is insulin sensitivity. A reduction in insulin sensitivity means that your body has to produce more insulin when you consume carbs, which can lead to an increased risk for developing type-2 diabetes and obesity.
It also can limit muscle growth. Because insulin is important for pushing carbs, amino acids and creatine into your muscles, lower insulin sensitivity can make it harder for you to recover after workouts and gain muscle and strength. Salt is so essential to the body that if you drink too much water, it can be flushed out of your system and cause fatal hyponatremia. In , a magnitude 6 earthquake triggered a foot-high tsunami-like wave in the Great Salt Lake.
After aviation fuel is purified, salt is mixed with it to remove all traces of water before it can be used. The average diet contains more than enough omega-6, so no need to supplement with those. As far as omega-3s go, the recommended intake is 1. This could be achieved by eating fatty fish a couple times a week, or through supplementing with 0. Supplementing with creatine isn't new—we've been preaching about it for years. The benefits of creatine range from increases in strength and power to improvements in body composition and brain function.
While your body is capable of producing creatine on its own, it also excretes about 2 grams a day. In order to optimize creatine stores in the body, we turn to diet and supplementation.
One of the best dietary sources for creatine is red meat. It's estimated that every pound of raw meat contains 2 grams of creatine. Another great source of creatine is fish like tuna and salmon. But if your goal is to use only food sources to increase creatine stores, it won't come easily. You'd have to consume pounds of raw meat or fish to get the same amount of creatine as supplementing with 5 grams of creatine monohydrate.
Not a fan of raw meat? Plan to eat even more then, as cooking meat at higher heats breaks down creatine, leaving it less available for your body to absorb.
So while it is possible to get the daily recommended daily dose of creatine 5 grams through your diet, I'm not one to advocate eating that much red meat or fish every day. Not only will you see your grocery bill go up, but there are even some studies out there that suggest eating large amounts of red meat on a regular basis may shorten your lifespan. If you're looking for a safe and effective supplement to help boost your performance in the gym, creatine is for you.
But just take the supplement.
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