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    Sports Drinks Analysis ᐅ What to Drink when You Work Out (+ Recipe)

     You get homefrom a 30-minute run tired but happy. You’ve really earned a tall glass of juice, right? Maybe not. It’s true that you need to replenish lost fluids after exercise, but it’s very important to think about what you drink after sports. The duration and intensity of your workout determines what is the best drink to rehydrate effectively.
    H2: Why hydration is so important in sports 
    The human body is made up of 50 to 70% water. This is why it is so important to rehydrate soon after working out. Are you drinking enough every day? 
    Even just 2% dehydration will affect your physical performance. (1)The most common signs of dehydration are thirst, fatigue, muscle weakness, headaches, and muscle cramps. That’s why it’s important to remember to drink before you get thirsty! You should also be well hydrated before you start your workout. 
    Not everyone needs the same amount of fluid to stay hydrated. Use our liquid requirement calculator for guidelines: 
    For longer workouts ( > 60 minutes) the recommendationis 150 ml of fluid every 20 minutes. But when do you really need sports drinks?
    What are sports drinks?
    Sports drinks are what is called “functional beverages”. Made up of water, carbohydrates, minerals and micronutrients, they hydrate you during exercise and give you energy during longer endurance workouts. Sports drinks can be purchased ready to drink, as effervescent tablets, or as a powder. You can also make them yourself. 
    When you do a tough workout, you are bound to perspire. When you sweat you lose valuable minerals that your body needs to be able to perform. Make sure the electrolyte drink you select contains the following micronutrients:
    sodium chloride
    potassium
    magnesium
    calcium
    iron
    copper
    zinc
    The right beverage for every workout
    Hypotonic Drinks
    Hypotonic drinks contain a lower concentration of carbohydrates and salt than blood. They are a great thirst quencher because they rehydrate you fast.  
    mineral water (or tap water)
    cold teas (herbal, fruit)
    non-alcoholic beer
    Hypotonic beverages are the right option for casual athletes (moderate exertion < 1 hour). Isotonic Drinks When the fluid concentration of a beverage is the same as in the blood, it is called isotonic. This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt.  Iso drinks Mix juices and carbonated mineral water 1:1 Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.
     
    How to make an isotonic sports drink at home
    70 ml fruit syrup
    930 ml mineral water (approx. 600 mg sodium per liter)
    20 g maltodextrin
    1.5 g salt

    Tip:
    Lightly sparkling or still mineral water is easier on your stomach and the better option for sports drinks. 

    Hypertonic Drinks
    Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood. 
    Energy drinks
    Fruit juices,100% – undiluted
    Malt beer
    Soft drinks
    Due to their high sugar content hypertonic drinks are great for filling up your glycogen stores, but can’t substitute liquids (after intense exercise > 1 hour) for casual athletes. 

    Good to know:
    Sports drinks shouldn’t be carbonated or contain alcohol or caffeine. 

    Deciding which sports drink is right for you depends on your needs. Body weight, temperature, and physical condition play an important role here. It’s always a good idea to hydrate with isotonic drinks before exercising and when you are doing a long, tough workout.
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    How to Get Rid of Cellulite? 4 Nutrition Tips and Glutes Workouts

    You probably clicked on this post because you want tips on how to get rid of cellulite. We are very aware of how society teaches us from an early age to “hate” certain things about ourselves. This is a problem that almost all of us struggle with in one way or another.
    That’s why we want to tell you this: first and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to punish yourself for it. There are healthy, sustainable changes you can make to your diet and lifestyle that will be reflected in how you look and feel.
    Algae body wraps, anti-cellulite oil, or a 10-day serum… Let’s be honest: all those high-priced magic cures that are supposed to get you rid of cellulite overnight just don’t work. The most effective remedy to ease your worries about how you look in running tights is to just start loving your body for the amazing things it is capable of. If you’re not quite there yet, don’t worry – you’re not alone.
    The good news: There are ways to reduce the appearance of cellulite. Nutrition, foam rolling and your fitness motivation are the keys to toned legs and a firm butt. 

    What is cellulite?
    First of all, cellulite is not a disease. This term describes the fat tissue under your skin which usually is present your in thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers. However, men can also show signs of cellulite when suffering from a lack of androgens, the male sex hormones.
    Reasons for cellulite
    There are a few reasons why some are more likely to be affected by weak connective tissue than others:
    Genetic predisposition: Like many things – some of which we love, some less so, those lumps under your skin are hereditary. If your mom is struggling with weak connective tissue, you’re more likely to develop cellulite, too. 
    Hormones: You feel particularly uncomfortable in your skin right before your period? This s might be due to changes in your hormone balance. Plus, did you know that also birth control pills can promote cellulite on the thighs and butt?
    Unhealthy lifestyle: Alcohol, cigarettes, or stress all have negative effects on your body. Unhealthy food choices contribute to cellulite too, as excess body fat is often deposited in areas like your thighs.

    Nutrition tips to get rid of cellulite
    A healthy, balanced diet is not just a great way to shed a few pounds – it also gives you more energy to do what you love, which benefits your mind and body. Enlarged fat cells restrict your blood vessels. As a consequence, the blood flow in your whole body is hampered, your metabolism slows down, and lymph drainage is impaired. This, in turn, makes your skin less elastic and cellulite more visible. So, what do we do? Boost your metabolism! Say no to fast food, as well as fatty foods, alcohol, and sugar.
     4 diet tips to get rid of cellulite:
    Lots of liquids: Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. This helps your body transport vital nutrients to its cells and eliminate waste products.
    Low-sodium nutrition: Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite..
    Foods rich in potassium: Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.
    Vitamin C: Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.

    A general rule to follow:
    Avoid crash diets! The quick weight loss (and gain) can encourage cellulite. Plus, you also lose muscle with crash diets, and muscle is what firms up your body tissue.

    If you’re looking for nutrition tips, check out our blog posts on reasons to quit sugar, healthy foods that cleanse the body or the difference between good and bad calories!

    Exercise tips for a toned body
    Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. Literally. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.
    Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. Plus, those exercises will boost your metabolism. Bodyweight Training is also very effective if you’re looking to work several muscle groups at the same time. If your priority is burning calories, try Tabata training, interval runs, hill workouts, or skipping rope! Or just pick one of these 4 amazing fat burning workouts.
    Glutes Workout for a Toned Butt and Legs
    Check out this great 15-minute home workout with leg and butt exercises:

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    And here’s one last tip:
    Have you ever heard of fascia training or foam rolling? Fascia is the connective tissue that stabilizes and separates muscles. After an intense workout or tons of squats, your muscles need time for recovery. Try foam rolling to support the process.

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    Late-Night Cravings? 5 Healthy Snacks for Weight Loss

    The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
    But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
    5 healthy snacks
    1. Avocado with cottage cheese

    Cottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
    2. Carrot sticks with hummus dip

    Baby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.

    3. Apple slices with peanut butter

    If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
    4. Greek yogurt with blueberries

    Did you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.

    Are you vegan?
    Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.

    5. Whole grain toast with ham

    A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
    Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
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    What Not to Do After Exercise >> Avoid These 6 Mistakes

    You just finished an awesome and sweaty workout – great job! But working out isn’t the only thing that matters; what you do afterward is the key to a good recovery and muscle growth. Avoid these six mistakes after a workout: 1. Forget to hydrate Most people are walking around chronically dehydrated. It’s essential to […] More

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    Tired After Eating? 6 Tips to Boost Your Energy

    You’ve been looking forward to a delicious lunch all morning. Lunchtime comes and you dig into your meal. It tastes so good. But then afterwards you suddenly feel tired and drowsy. What is happening in your body? After a meal, your body really jumps into high gear – it begins with the digestive process: blood […] More

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    What’s the Best Pre Workout Snack or Post Workout Meal?

    Nowadays people are more stressed than ever with very little free time. Therefore, it is important to make the most out of daily exercise. Pre- and post-workout foods are key. The challenge: there is a general misconception about what foods and nutrients actually do for recovery and reaching your workout goals. A study among fitness […] More

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    DO YOU WANT TO GAIN HEALTHY WEIGHT? 7 TIPS IF YOU’RE UNDERWEIGHT

    by Julia Denner (Runtastic Nutritionist) & Dennis Fajt (Underweight Nutrition Consultant) Today, more than 1.9 billion people are overweight worldwide. Many can’t imagine that there are actually people who would like to gain weight but can’t. Putting on a few pounds is a real challenge for some people who are underweight – especially if they […] More

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    Osteoporosis: How to Prevent Bone Loss through Sports

    by Jasmin Arnetzeder, Sports Scientist Osteoporosis is a condition in which your bones become porous and more fragile over time, increasing the risk of fractures and breaks. Read about how strength training and the right nutrition can help prevent this and improve your bone health. What is osteoporosis? Osteoporosis is a bone disease in which […] More