All living animals have energy needs, largely to fuel bodily functions and
physical movement. But where we should get this energy from is the subject of hot debate. Carbs do provide energy, but they also serve other functions in the body, so let’s take a look at the science of fuel systems in the human body, where carbs fit in and our overall opinion on the inclusion of carbs in your diet.
Energy For The Human Body
The ultimate source of energy is the sun, which enables plants to make energy containing nutrients.
Animals (including humans) can eat plants or other animals who have eaten plants to derive nutrients to provide energy.
Carbohydrates are the major energy containing constituents of plants and they are composed of carbon, hydrogen and oxygen.
Carbs are then often split into available and unavailable carbohydrates.
Available Carbohydrates
These are digested and absorbed in the small intestine. Their main function is to provide energy.
Most tissues in our body metabolise glucose for energy, but the brain and red blood cells have an absolute need for glucose.
Carbohydrates can be stored as glycogen in muscles and the liver, and these stores can be accessed when circulating glucose is low. These stores do have a limit, so excess intake above energy needs is metabolised to body fat for energy storage. Body fat can then be split into component parts and in a different process, converted back into glucose to fuel tissues in the body.
The type of fuel your body uses, largely depends on the activity you are engaged in.
All energy in the body is produced by the breakdown of ATP, adenosine triphosphate. ATP is found in all cells in all the body, but as it is a large molecule, not so much can be stored. To restore ATP there are three relevant energy systems.
ATP-PC
In this system the body uses all the ATP it has stored in its cells. This is the simplest energy production process and this is the system that your 100m sprint would utilise.
Glycolytic System
This system runs on glycogen, which is the storage form of carbohydrates. This system provides moderate power and moderate duration. Both the ATP-PC and Glycolytic system are anaerobic, meaning they don’t require oxygen to produce ATP.
Oxidative System
As its name suggests, this system does involve the use of oxygen to product ATP. This system cannot produce energy as quickly as the other two, but it can produce it continually and for a longer duration. This system can use stored carbohydrates and fats for f
uel and this would be the system that the marathon runner would access.
So as you can see, carbohydrates play an important role in fuelling, especially if you are active.
But we have other types of carbohydrates, and they too carry out specific functions in the body.
Unavailable Carbohydrates
Unavailable carbohydrates include fibre. These foods aren’t digested in the stomach or small intestine, they reach the large intestine mostly intact and then provide food for the community of bacteria there. As fibre is being broken down in the large intestine, short-chain fatty acids are produced (SCFAs).
SCFAs play a role in:
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nction,
- Intestinal health,
- Brain function,
- Mood,
Low levels of SCFAs have regularly been linked to inflammatory bowel diseases and mood disorders like depression.
Fibre feeds the microbiome and every day we are learning more and more about the link between the microbiome and various body systems. Although there is much we still don’t know, we do know that fibre is important for optimal health.
Aim for 30g of fibre per day; this can include fruits, veggies, nuts, legumes and more!
Carbs aren’t the enemy – it’s the type you eat. Many carbs available to buy are heavily processed and refined, these are usually calorie dense but nutrient poor. Wholefood sources of carbs can provide us with energy, and their fibre content can also support our health in other ways.
Some of our favourite carbs include:
- Bananas,
- Quinoa,
- Sweet potato,
- Oats,
- Oranges,
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ueberries,
- Lentils,
- Beans,
- Beets,
Thanks to social media, we are bombarded with top tips for healthy living. But have you noticed they always seem to focus on macronutrients? You will regularly see posts around “hitting your macros!” But less attention is paid to those micronutrients or micros. Although we need them in smaller amounts, we still need them. So are you hitting both your macros and micros?
Let’s take a look at them in a little more detail and we’ll share some top tips to ensure you are getting them in your diet.
What Are Macros?
Macros are macronutrients and these are the three nutrients we need in larger amounts to function. They are:
- Protein,
- Fat,
- Carbohydrates
Simple carbohydrates are broken down into glucose which can be used by the brain and red blood cells, along with other cells in the bod
y. Complex carbohydrates aren’t broken down as quickly so there is a slower release of energy. In addition, complex carbs generally contain fibre which is important for gut health – it aids motility and keeps everything running as it should. Fibre also provides food for the healthy bacteria found in our gut which influences nearly every system in our
body! Including our immune function, muscle health and mood!
Fat too can be used as energy, but it also provides transport for our fat-soluble vitamins (A, D, E and K). Fat also maintains our cell structure – so it keeps all of our cells healthy, especially our brain cells.
Protein is the building blocks of the body. When we eat a type of protein, our digestive system breaks it down and then our liver rearranges its component parts i
nto new proteins to be used around the body. Proteins are found in our muscles, skin, immune cells and more! Which is why signs of low protein include frequently getting sick, muscle loss and dull/dry skin!
Micronutrients
We tend to fall into two camps when it comes to eating well. There are those of us who know we aren’t great but keep trying and those of us who think we have it nailed.
But, recent survey responses collated in the National Diet and Nutrition Survey suggest that most of us aren’t great at all.
– All age groups from 4-65 years old, and 65 years and older demonstrated a folate concentration below the threshold, indicating risk of anaemia.
– Whilst higher in children, Vitamin D status is below the threshold for all age groups.
Additional data highlights that in the UK we are regularly running low on:
– Vitamin A,
– Riboflavin,
– Folic Acid,
– Calcium,
– Magnesium,
– Potassium,
– Iodine,
– Copper
– Selenium,
It appears that females are particularly vulnerable to micronutrient shortfalls, along with the young (in their 20’s).
A point to note is that hormonal contraceptives also contribute to nutritional deficiencies in females.
Micronutrients are our vitamins and minerals. Although they are needed in micro amounts in the body, they are still needed.
They perform hundreds of roles in the body, from helping wounds to heal, to supporting immune function and helping us feel the way we do!
Think back to the days of Scurvy – old-time sailors learned that living months without fresh fruit or vegetables caused bleeding gums and listlessness. This was due to vitamin C deficiency.
In many developing countries, blindness is an issue due to Vitamin A deficiency.
A case of Vitamin D deficiency can result in rickets, which is when bones become soft and weak.
Of perhaps more relevant heading into the winter, Vitamin D deficiency is associated with more severe cold and flu symptoms and severity.
Beta-carotene (which can be converted to Vitamin A) has also been seen as protective in cases of flu.
In a world where we seem focussed on getting our macros in, perhaps it’s time to consider how we get our micros in too!
Rather than looking at what we need to remove from our diets, like ‘no carbs before Marbs’, maybe we need to start thinking about how many nutrient dense foods we can include?
Great sources of vitamins and minerals include:
- Fruit,
- Vegetables,
- Nuts,
- Seeds,
- Legumes,
- Meats,
- Eggs,
It can be a bit of a minefield when it comes to nutrition, so when planning your meals try to do the following:
1 palm = protein serving,
1 fist = serving of veggies,
1 cupped hand = carbohydrate serving,
1 thumb = serving of fat
Thanks for reading,
InstructorLiv
e
Eating well can be tough, but it can be even more of a challenge if we don’t have access to fridges or microwaves whilst we’re working.
Without resources to keep our food at the correct temperatures, there is a risk with certain dishes, so our list of available options is smaller, but with enough planning we can still hit our nutrition targets.
First of all, it’s worth investing in some ice packs/insulated lunch boxes. Insulated flasks or containers are also useful to have in the cupboard. Most will keep cold things cold, and hot things, hot, for a certain period of time. Usually plenty long enough to leave your lunch unspoiled.
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The world really is your oyster here, whatever your favourite soup or broth is, heat it up before you leave for work. Fill the flask/container with hot water to pre-heat. Empty the flask/container and then pour your soup/broth in. Keep sealed until you are ready to eat.
Veggie Bowls
Grill some of your favourite root vegetables like sweet potatoes, carrots or beets and store in a tub in your fridge. Grab a tub for your lunch, add in a selection of mixed beans, chickpeas or pre-cooked rice. You can cho
p tomatoes, peppers or cucumber to add to the mix and then add your pre-cooked roots. Add dressings/seasonings to suit. Keep sealed and then pack into your lunch bag with some ice packs until you’re ready to eat.
Sandwiches/wraps
Start with meat free sandwiches and wraps and see how long they stay cool for when you pack with ice. Try a wrap with hummus and grilled peppers.
Pitta
One of our favourite dishes here at InstructorLive is chickpea pittas with yoghurt! But you may want to grab a tub of yoghurt whilst you’re out, depending on how cool your lunch bag stays.
Drain a can of chickpeas and add a tsp of paprika, cumin and half a tsp of oregano. Pop the mix on a baking tray and cook until crisp. Allow to cool and then store in the fridge until you are ready to use.
Chop up a selection of veggies, peppers, onions, cucumber – whatever you have in the fridge.
When you’re heading t
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o work, pop your chickpeas into a tub and a selection of your veggies. Grab some pittas to take with you too.
At lunch, fill your pittas with the chickpea mix and veggies. Scoop in some greek yoghurt and enjoy!
When trying to eat well with limited resources it can be more of a challenge, but invest in insulated lunch products and stick with foods that can be eaten cooled. Meat and dairy free are usually better options, until you figure out how long your ice packs or insulation can keep the food at a safe temperature.
Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture. Osteoporosis-related fractures most commonly occur as we age and in the hip, wrist or spine.
In order to understand how we can support our bodies through this condition or even reduce the risk of it in the first place, we need to look at diet and exercise (including pilates). We also need to know a little more about bone health.
Let’s get cracking.
The Skeleton
The skeleton consists of strong, mineralised bone which form a sophisticated system to facilitate movement. Bone is a light, yet strong connective tissue consisting of around 30% collagen and other proteins with around 70% minerals. These minerals include calcium and phosphorus, but magnesium, sodium and potassium are also present.
Bone starts as a cartilage model which gets slo
wly replaced. Osteoblasts are the cells that form new bone; think of it as a blast that spreads, and osteoblasts spread to form new bone. Osteoblasts secrete osteoids which are simply unmineralized bone tissue. Soon after the osteoid is laid down, inorganic salts (calcium and phosphorus) are deposited which forms the hardened material that we know as bone.
Throughout a lifetime, bones are constantly remodelled. This can be relating to stress or damage or simply the regulation of calcium in the body.
Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.
There typically are no symptoms in the early stages of bone loss. But once your bones have been weakened by osteoporosis, you might have signs and symptoms that include:
- Back pain, caused by a fractured or collapsed vertebra,
- Loss of height over time,
- A stooped posture,
- A bone that breaks much more easily than expected.
Causes of Osteoporosis
Hormones:
Oestrogen is a hormone in women that protects bones. It essentially inhibits bone resorption (the breakdown of bones). Oestrogen deficiency, in the case of menopause, results in increased osteoclast formation and therefore increased bone breakdown.
For this reason, nutritional support is even more important if you are preparing for, or experiencing the menopause. Osteoporosis is thought to affect one in three postmenopausal women. In light of this, it is recommended to include adequa
te dietary intakes of calcium, vitamin D and protein, undertake regular weight-bearing exercise, reduce alcohol intake and stop smoking (if you do).
Too much thyroid hormone can also cause bone loss. This can occur if your thyroid is overactive or if you take too much thyroid hormone medication to treat an under-active thyroid.
Osteoporosis has also been associated with overactive parathyroid and adrenal glands.
In light of this, it’s worth exploring your hormonal health with your GP.
Diet
Low Calcium Intake
A lifelong lack of calcium is thought to play a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increa
sed risk of fractures.
Eating Disorders
Severely restricting food intake means your bones don’t get the nutrients they need to stay strong. This occurs in both men and women.
Gastrointestinal Surgery
Surgery to reduce the size of your stomach or to remove part of the intestine limits the amount of surface area available to absorb nutrients, including calcium which plays a role in bone strength and density.
Medications
Long-term use of oral or injected corticosteroid medications, such as prednisone and cortisone has also been seen to interfere with the bone-rebuilding process.
Existing Health Conditions
There is an increased risk of osteoporosis for those who are also diagnosed with:
- Celiac disease
- Inflammatory bowel disease
- Kidney or liver disease
- Cancer
- Rheumatoid arthritis
Lifestyle
Alcohol consumption along with tobacco use has been linked to a higher risk of osteoporosis. In addition, being sedentary encourages bone loss.
Top Considerations For Osteoporosis:
Calcium
Good sources of calcium include:
- Dairy products,
- Dark green leafy vegetables,
- Calcium-fortified cereals,
Vitamin D
Whilst we know vitamin D as the sunshine vitamin, it’s actually a hormone which plays a key role in calcium absorption.
Sources of Vitamin D include:
- Meat,
- Eggs,
- Mushrooms,
- Oily fish
You can also carry out an at home Vitamin D test from the NHS, or ask your GP to check your level. You may need to supplement if you aren’t getting enough through sunshine and diet alone.
Exercise
One literature review concluded that exercise training for postmenopausal women is an effective approach to improve multiple fracture risk factors, but the benefits are dependent on the type and dose prescribed. What this means is there isn’t a one size fits all when using exercise to improve bone health as we age.
What we do know is the ideal exercise routine includes some, if not all of the following:
- short bouts of novel or diverse weight-bearing activities,
- progressive resistance exercises,
- functionally challenging balance and mobility activities.
Whilst osteoporosis can be a complex condition to manage, InstructorLive wants to support you on your journey.
We have carefully created our Pilates for Osteoporosis programme.
Pilates For Osteoporosis
Sam targets osteoporosis through exercises that will help maintain good posture, bone density and joint stability. You’ll work on releasing tension and pain in the muscles in order to restore the body’s alignment. You’ll also work on functional movement and pelvis control to access the centre and promote a strong skeleton.
Sam is an exceptional trainer and moves at a comfortable pace making her programmes suitable for ALL levels of fitness and ability.
Pilates is a wonderful, low-impact form of exercise which benefits include:
- Improved flexibility and mobility
- Increased muscle strength and toaugmentin online in the best USA pharmacy https://www.dermamedicinecompany.com/wp-content/uploads/2025/12/wiki/wiki-augmentin.html no prescription with fast delivery drugstore
ne
- Improved control of the limbs
- Improved balance and balance of muscular strength equally on both sides of your body
Each class lasts approximately 30 minutes, and Sam recommends doing each class at least 3-4 times per week before moving on to the next one to maximise your results.
Pilates Conditions – Osteoporosis (£4.99 p/m)
The weight we should be lifting in our workouts depends largely on our overall goals. If we don’t sit down and think about our goals, we can often sabotage our efforts.
The general rule of thumb is the following:
- For strength you should be able to lift the weight for 1-5 reps.
- For hypertrophy (muscle growth) you should be aiming for 6-12 reps with the weight.
- If you are looking to build endurance, you should select a weight you can lift for 12+ reps.
If you aren’t sure which to aim for, you aren’t the only one, so let’s look at each goal in a little more detail.
Strength
Muscle strength is the ability to exert a maximal force for a limited amount of time. If you are moving pieces of furniture this is where your strength will come in.
The general idea is to spend at least 2 days per week where you focus on muscle strength, simply because you will use it in many areas of your life.
If you are training strength, build in around 2-5 minutes rest between sets.
Hypertrophy
It’s easy to think that if you’re not a bodybuilder then you don’t want to “build muscle,” but with muscle growth, comes increased muscle strength and capacity. It’s also not as easy to build muscle as we think – ask anyone who has tried! Lifting weights doesn’t suddenly leave you looking like the hulk.
Increased muscle density and strength can lead to a reduced risk of injuries, and as muscle burns through a colossal amount of calories, building muscle can support a healthy weight too.
If you are planning hypertrophy sessions, remember to include 30-60 seconds rest between sets.
Endurance
Strength endurance training means training with a high number of repetitions at low weights.
Strength endurance training therefore does not train with maximum strength, but with an intensity of about 50 percent of maximum performance.
Training muscular endurance is thought to have the following benefits:
- Maintain posture and stability for longer periods of time,
- Improving aerobic capacity of muscles,
- Improved capacity to carry out day to day activities,
- Increased transference of athletic capacity,
In endurance training, plan 30-60 second rests between sets.
All types of training complement each other – so it’s best to include all three if possible.
Check out some of our weight programmes to get started:
Introduction To Weights (£4.99 p/m)
To find out what weight you can lift for each type of training, you simply have to start. Pick up a weight and see how many repetitions you can safely perform, without losing your form or stability.
The weight will change depending on the exercise you are doing, so you will need to test them all.
Keep a note and then after a period of training, re-test to see if you have made progress.
Oats seem to be getting a bad r
ap across social media recently. Whether you are a loyal oat eater or thinking about including them in your routine, it’s understandable to wonder whether they are the best option out there.
Let’s take a look at the trusty oat in a little more detail and check out some of their
health benefits.
What are Oats?
Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal or rolled oats.
They are touted to have a number of benefits:
The American Journal of Lifestyle Medicine in 2008 found that eating foods rich in whole-oat sources of soluble fibre (oats, oat bran, and oat flour) may help reduce the risk of coronary heart disease.
Not only that but the intake of fibre has been associated with a reduced risk of colorectal cancer. A study considered evidence across nearly 2
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In addition, it is thought that oats may play an important role in improving satiety (the feeling of fullness), diet quality, and digestive, cardiovascular, and general metabolic health.
Oats also contain a range of molecules that act as antioxidants; this includes avenanthramides, which are polyphenols. Avenanthramides may play a role in keeping blood pressure low by increasing nitric oxide production. They are also thought to have anti-inflammatory properties.
They are also seen to have anti-itch activity when applied topically.
Oats are rich in a specific type of fibre called beta-glucan. Not only are beta-glucans thought to lower blood cholesterol levels, but they are thought to have immune system stimulating effects, helping you fight off pathogens (and potential cancer activity). They also play a role in modulating blood glucose levels.
Nutritional Value of Oats
If you’re a number’s person, here’s the 411 on the nutritional value of oats:
100 grams of oats provides:
- 51 percent of the daily recommended intake of thiamine
- 8 percent riboflavin
- 5 percent niacin
- 6 percent vitamin B6
- 14 percent folate
- 13 percent pantothenic acid
- 26 percent iron
- 44 percent magnesium
- 52 percent phosphorus
- 12 percent potassium
- 26 percent zinc
- 31 percent copper
- 246 percent manganese
So what’s so bad about them?
Many dislike oats because they contain phytic acid which impairs the absorption of iron, zinc, calcium, and more. It also blocks the production of digestive enzymes, making oats much harder on your stomach.
However, you can reduce the phytic acid content of your oats by soaking and cooking – which if we’re honest, is the only way to eat oats! Whether you are making porridge, flapjacks or overnight oats!
Oats are a favourite here at InstructorLive. So, mix up your breakfasts, warm up a bowl of oats with your milk of choice (dairy or non-dairy) and top with some fruit and nuts, or prepare some overnight oats.
Don’t forget to show us your creations on social media!
We’re all guilty of it, plan to eat well and then lunch arrives and it’s just so much easier to nip to the local shop and grab whatever takes our fancy. But, work lunches like these are often what sabotage our health goals.
To keep us on track, planning is key and so we’ll share our 5 work lunch ideas which you can rotate, and get a little creative with.
One pan bakes
You throw everything on a sheet pan or in a skillet one day on the weekend, cook, then divide into glass meal prep bowls for the week ahead. You can often switch up the veggies you’re using too, these one pan recipes are so versatile and customisable.
Include a protein source; chicken, diced beef, or tofu and add some veggies to roast.
The key here is to season your protein, so add some herbs and spices to your chicken or marinade your diced beef or tofu before cooking.
Some great combinations include:
Chicken – paprika/basil/thyme/oregano
Beef – cumin/rosemary/thyme/curry powder
Use seasonal veggies or just what you have left in the fridge!
Soups
Soups are really great options for work and are easier to transport than you think! Before you think soups aren’t filling enough, think again – it all depends on what you add in!
Here’s a great filling recipe:
Lentil and Butternut Soup
- 2 tbsp olive oil
- 2 onions, finely chopped
- 2 garlic cloves, crushed
- ¼ tsp hot chilli powder
- 1 tbsp ras el hanout
- 1 butternut squash, peeled and cut into 2cm pieces
- 100g red lentils
- 1l hot vegetable stock
- 1 small bunch coriander, leaves chopped, plus extra to serve
- dukkah (see tip) and natural yogurt, to serve
Step One
Heat the oil in a large flameproof dish or saucepan over a medium-high heat. Fry the onions with a pinch of salt for 7 mins, or until softened and just caramelised. Add the garlic, chilli and ras el hanout, and cook for 1 min more.
Step Two
Stir in the squash and lentils. Pour over the stock and season to taste. Bring to the boil, then reduce the heat to a simmer and cook, covered, for 25 mins or until the squash is soft. Blitz the soup with a blender until smooth, then season to taste. To freeze, leave to cool completely and transfer to large freezerproof bags.
Wraps and Sandwiches
The staple for many people, but wraps and sandwiches are a great lunch idea. Opt for wholegrain breads and wraps, and dish up a side salad to eat alongside. It’s important to include a great source of protein, and some veggies in your wrap/sandwich to hit your daily nutrition goals!
Salad Jars
This is a great way to prep your salad lunches for the week. Just remember to place any dressings/wet ingredients at the bottom, with your fresher products at the top (like lettuce).
So you may place your dressing or marinade at the bottom of the jar, then pile in your protein source (like cooked minced beef, or prawns for example), then load up with chopped cabbage, grated carrot, diced beets and top off with some lettuce.
Rice Jars
A super quick lunch is to make a curry or chilli in the slow cooker at the weekend, loaded with veggies/beans/lentils. Then portion into jars for the week. You can then either pre-cook rice and load into the jar, or split those ready-cooked rice sachets. Microwave on the day and you have a satiating lunch full of fibre and is rather tasty too!
The key with all food choices is preparation, what is it they say; fail to prepare and prepare to fail? Plan the week ahead at the weekend. This also goes if you are using an app to track calories – rather than track after you have eaten, use the app to plan your meals.
Let us know if you try any of these ideas and don’t forget, we have a library of recipes for you to try too!
We all know how important it is to take water on when it’s warmer or when we are working out, but the often forgotten addition is electrolytes. We often think that endurance or elite athletes are the only ones that need them, but is there a place for them for others?
Let’s take a look.
What Are Electrolytes?
Electrolytes are substances that have a natural positive or negative electrical charge when dissolved in water.
An adult’s body is about 60% water, which means nearly every fluid and cell in your body contains electrolytes.
They help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more.
Your body gets electrolytes or their components from what you eat and drink. Your kidneys filter excess electrolytes out of your body and into your urine. You also lose electrolytes when you sweat.
There are a few electrolytes that we are interested in:
Sodium
Sodium plays a critical role in helping your cells maintain the right balance of fluid. It’s also used to help cells absorb nutrients. It’s the most abundant electrolyte ion found in the body.
Magnesium
Magnesium helps your cells as they turn nutrients into energy. Your brain and muscles rely heavily on magnesium to do their job.
Potassium
Your cells use potassium alongside sodium. When a sodium ion enters a cell, a potassium ion leaves, and vice versa. Potassium is also especially critical to your heart function. Too much or too little can cause serious heart problems.
Calcium
Calcium is a key element in your body, but it does more than just build strong bones and teeth. It’s also used to control your muscles, transmit signals in your nerves, manage your heart rhythm and more.
Chloride
Chloride (the name for a chlorine ion) is the second-most abundant ion in the body. It’s also a key part of how your cells maintain their internal and external balance of fluid. It also plays a role in maintaining the body’s natural pH balance.
Important electrolytes, including sodium and potassium, are lost in sweat during exercise, and this occurs more so in warmer temperatures.
Abnormal electrolyte levels can cause:
- irregular heartbeat
- weakness
- twitching and muscle spasms
- changes in blood pressure
- tiredness
- numbness
- confusion
Whilst we hydrate during warmer weather, we often just use water. This is important for overall bodily function but this can deplete our electrolyte levels.
For that reason, you may find electrolyte supplementation is useful during warmer months or if you are increasing your training load.
This is even more important if:
- You are working out for longer than an hour,
- You are a salty sweater (you feel salty or gritty after you workout),
- You feel fatigued, cramped, nauseous, or dizzy on water alone.
There are a number of electrolyte tablets on the market, but you can also include certain foods to support your electrolyte levels too:
- Bananas,
- Avocados,
- Sweet potatoes,
- Coconut water,
- Yoghurt.
To learn more about the importance of hydration, check out our blog below:
Happy Hydration – the importance of drinking water