Exercise nutrition - Hydration & Protein shakes

With regards to hydration: caffeine, sugar, salt and alcohol levels will all have an effect on fluid balance whilst sometimes even food can contribute to overall hydration levels.

When considering how much water you will need to maintain sufficient levels within cells and blood (optimises function), there are certain factors that need to be considered such as the amount of lean muscle mass in the individual, the environmental temperature and also the intensity, type of frequency of the exercises performed. Lots of health professional recommend that drinking half your body weight in water is a good guide to how much you need. To make more sense of this, here are estimated figures for the daily amount of water into by body weight: 55kg = 1.70 (litres), 60kg = 1.85, 65kg = 2.00, 70kg = 2.15, 75kg = 2.30, 80kg = 2.45, 85kg = 2.60, 90kg = 2.75, 95kg = 2.90 and lastly 100kg = 3.05.

Moving onto protein shakes, here are a few facts: Found in milk is whey protein (6.5% protein). 20% of the 6.5% is whey protein. There is a massive concentration on amino acids making whey protein the highest biological value to the body of any protein.

Here are a few more facts about whey protein: whey is a waste liquid by-product from cheese manufacture, it is often dried at high temperatures which helps speed the manufacturing process however anything above 60% means the fragile proteins become denatured and essentially destroys their ability to function. Also, manufacturers use colours, flavours, sweeteners and sugar which improves palatability. It's also often very low in fat although proteins need fat for proper metabolism use and lastly it's often only backed up by self-funded research.

When thinking about purchasing a protein powder, it's important to consider the following: to look for cold processed protein powders that are manufactured below 50 degrees, have no added sweeteners, flavours, colours or sugars and that it is mixed with whole organic milk due to the fact that fats are essential for protein metabolism.