lululemon and a few quick tips :)

This is what happens when you think you have nothing to do all day... you go to Lululemon and buy what could possibly be the best sports bra ever, and the most comfortable capris ever... and I'm wearing 'em both to the stair climb tomorrow !  Nice!!!

And in my internet wanderings this morning... I was checking out www.hammernutrition.com  to see about the Perpetuem that has some protein and carbs in it and I found these handy tips.

Keep fluid intake during exercise between 16-28 ounces per hour.

There's probably more misinformation on the subject of hydration than any other aspect of fueling, which is really bad because over hydration also presents the most serious physiological consequences of any fueling issue. Acute over hydration can cause hyponatremic (low sodium) induced coma and death.

In general, most athletes, under most conditions, will satisfy hydration needs with a fluid intake in the range of 20-25-ounces/hour—roughly the equivalent of the standard size of a small or large water bottle. Lighter athletes and/or athletes exercising in cool weather conditions may only require an intake of 16-18 ounces/hour. Larger athletes and/or athletes exercising under very hot and humid conditions are the ones that can consider fluid intakes at the high end of that range (28 ounces/hour), perhaps even upwards of up to 30 ounces/hour on occasion. Sure, you can sweat more than that, but you cannot physiologically replace it ounce-for-ounce.

Regular fluid intake over 30-34 ounces hourly really increases the potential for serious performance and health problems, so keep that in mind before you indiscriminately gulp down excessive amounts of fluid. If you override your internal mechanisms, you'll find out the hard way how your body deals with excess water intake during intense exercise. Unless you enjoy nausea, bloating, and DNFs, forget advice like “drink to replace” or “drink even when you're not thirsty”—it's just plain wrong.

Exercise over two hours requires protein, too.

Carbs alone won't satisfy all of your energy requirements once you exceed two hours or so. Protein will have to satisfy roughly 10% of your energy requirements. You have two choices:

1. Use a fuel such as Sustained Energy or Perpetuem that contains both complex carbohydrates and soy protein.
2. Allow your body to literally feed upon itself (that is, digest your own muscle tissue) to make fuel.

Did you pick #1? Good call!

Don't over-consume food the night before the race in the hopes of “carbo loading.”

It would be nice if you could maximize muscle glycogen stores the night before the race, but human physiology doesn't work that way. Increasing and maximizing muscle glycogen stores takes many weeks of consistent training and post-workout fuel replenishment. Excess consumed carbohydrates are only going to be eliminated or stored as body fats (dead weight), so don't go overboard during those pre-race pasta feeds. Eat until you're satisfied, but not more.