Review! Nuun Hydration Tablets

Go to the store, right this second, and grab yourself some Nuun. You can get them online by clicking here! I LOVE THESE LITTLE BABIES! Order them today and they'll ship out to you within a week (: -- how great is that?

I love sports drinks, and I need them for the electrolytes, but a lot of time they can get difficult to carry, they can get expensive, and if you have food dye allergies (like me) they can get tricky. Nuun is different because what you are buying are the tablets to make an electrolyte drink. Nuun+16oz H2O+2minutes = an electrolyte enhanced drink! 

They are fast dissolving (none of that shake-the-bottle dance needed) and they taste amazing! A lot of flavor and a little bit of fizz. I hand them out to my friends like candy and trust me, we're all obsessed.

I don't know a lot about the science behind Nuun, I just know how they make me feel. They are great for the standard after run slump, but they are also my new substitute for coffee! While Nuun doesn't contain caffeine, it does contain a lot of electrolytes, which gives your body a boost! I love everything about Nuun, except their price and website. They are a little on the steep side (even though they are still cheaper than an average energy drink), and their website is difficult to maneuver. When I was looking at their products they didn't have a lot of the clothes/apparel that they had in graphics all over their website. Slight false advertising there, but it doesn't change the fact that Nuun is outstanding, and I highly recommend them!

Company:	3/5
Affordability:	4/5
Quality:	5/5
Usage:	5/5
Overall:	B+

When shopping for supplements...

When shopping for supplements the biggest advice I can give it to do your research. Don't just trust the guy on TV because he happens to have made a work out routinue that went viral, or the person at GNC because they're in uniform. While some people like those know their stuff, they tend to be the exception and not the rule.

Protein powder, salt tabs, recovery drinks, and electrolyte tablets are expensive. Trust me. The bill can add up quickly. So I have a list of a couple things that I like to keep in mind when I go shopping. 

Do both general and specialized research. It's as easy as just googling something broad like "essential vitamins and minerals" to get started. The problem comes with doseage and when to take what. For example, iron is vital for all people, however women from around age 15-45 need more iron than other women, and women in general need more iron than men. Make sure that in addition to the broad research that you dig a little deeper to find specialized doseages for your sex and age. (Google your age to the nearest 5, ie: 44= google 45, to get more results!)

Evaluate your goals and what products will best help you accomplish them. Runners (and most women) want lean muscles. Lifters (and most men) want large, powerful muscles. Competition lifters tend to want huge muscles, but aren't always concerned about their functionality. Look for special training plans, nutrition, and supplements for your goal. For example, I'm an endurance runner, so I need lean, powerful muscles with tons of stamina. So I personally op to take casein, which is a slow releasing protein, after I work out. My brother is a lifter and he tends to take whey protein. I don't know any of the science behind whey, so I won't even attempt to explain that here.

There is tons of free literature out there to help you figure out exactly what you need  to achieve your goals. Make sure to double and triple check everything, and if it sounds too extreme there's a chance it is, so keep digging!

Consider the "race day" or "competition day". When I train in my long runs I take salt tabs every 45min-1hr. Granted that's a little more than most people take in the cold months, but I personally found that I like it. I've found that my body needs around 450-550mg of sodium per hour to be up to par. So I train with those same levels (even though it's in the winter) because come race day I want to be used to running with that salt regiment. 

When training for your big day, train in the same way you intend to compete. This is more for racing, because I know competition lifters have a slightly different procedure on comp day. There's a phrase "nothing new on race day" ad I endorse it 100%. Race day is not the time to figure out that your stomach hates your gels, or that your salt tabs don't have enough mgs, or that your socks give you blisters. Prepare and plan and you'll have a great race day.

Happy running everyone!

Female Fitties: The 3 Most Common Struggles

While I'm a runner I have participated in my fair share of sports, from lacrosse to soccer to gymnastics and dance, I've seen it all and had almost every injury and issue in the book. While a lot of issues that can arise in exercise cross gender-lines some do not, there are plenty of "lady-only" issues. Here are the top 3:

1. Iron. We bleed every month and lose tons and tons of iron. The average adult woman need 15-18mg of iron per day, but because women typically eat less than men they are more at risk of anemia. Runnersworld.co.uk says that "Good sources of calcium are dairy products, dark leafy vegetables, broccoli, canned sardines and salmon, while foods high in iron include liver, fortified dry cereals, beef and spinach". Try to incorporate these foods into your daily meals, but do not take an iron supplement before consulting a doctor as high iron levels can be toxic to your body.
2. Periods. But more specifically cramps. When I have cramps I don't want to leave the fetal position, much less leave my bed. But on days when my cramps are at their worst I drag myself to my closet, put on my running clothes, and I go for a run (walk). Start small, just a half mile, now a mile, now 4 miles. Focus on your breathing and the pain will melt away before you know it.
3. Boobs, Butts, and Feminine Bodies. Men and women are built differently (as I'm sure you discovered in the 5th grade), and so our bodies take impact (like smacking cement on one leg with twice the force of your body weight - ie: running) differently. In fact the reason that you hear that slapping noise is because your shoes are too stiff (and your less muscular female foot cannot bend the material). Another example of women being the under-dog is a single leg squat. While both men and women can complete this movement it is more stressful for a female's body. This is because a female's pelvic girdle is wider and enhances the valgus stress on the knee. For the entire list click here. 

Sources:

active.com

med.nyu.edu

runnersworld.com

runnerworld.co.uk

running.competitor.com