Make your own Sports Drink

Sports Drink Made at Home



Sports drinks are drinks that include some form of sugar/carbohydrate and electrolytes. Popular commercial brands include Gatorade or Poweraid. These mixes provide the carbohydrates as a fuel source for muscles as well as the electrolytes to replenish losses from sweat and help to reduce risk of muscle cramps.

Electrolytes are just that, electrolytes and water. Electrolytes are substances that ionize when dissolved. The ones that we think of for athletic performance include potassium, phosphorus, magnesium, and sodium. They allow muscles to contract and relax and help the nervous system send signals for muscle activity.

With both sports drinks and electrolyte mixes, we are seeing ‘designer’ formulars flood the marker. Caffeine, vitamins, anti-oxidants, ‘energy boosters’, herbs are all examples of ingredients being added to provide increased sports benefit. Quantity, let alone the quality of these ingredients needs to be further examined on an individual basis.

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Spring Running Preparation

Spring is right around the corner…finally. And with spring comes the resurgence of running. From competitive runners eager to step back into a warmer climate to recreational runners looking to start their seasonal running program. Whatever population you belong to, running represents one of the easiest and most beneficial types of cardiovascular exercise to partake in. However, with the majority of us not running on a regular basis during the winter months and plan on running regularly very soon (when will the winter end!?), preventing injury should be number one on your radar. Especially if you want to have a happy pain free 2014 running season. Here are a couple tips to keep you running happy and prevent common running injuries. Continue reading “Spring Running Preparation”

Kinesio Tape – How does it work?

Kinesio Tape, K-Tape, Rock Tape; has become quite popular in the sporting/manual therapy community. Kinesio Tape was first developed by a Japanese chiropractor Dr. Kenzo Kase back in the 1970’s. Yet it has only garnered attention from the general public after the 2008 Beijing Olympics, when many of the Olympic athletes began to sport the colorful look of the tape during their respective events. Since then, Kinesio tape can be seen being used in almost every major sporting league.  Continue reading “Kinesio Tape – How does it work?”

Barefoot Running: How to transition. Part 3

By this time you may have been assessed by your health care provider to determine whether or not you could withstand barefoot running. Your second step would also have been to start strengthening your intrinsic foot musculature to begin the rigors of barefoot running. By now you have to be pretty eager to get into your barefoot/minimalist shoes and start logging some time. However, this phase of your transition needs to be done properly and it takes TIME! Below is a transition program that was designed by Dr. Irene Davis of the Spaulding National Running Centre at Harvard Medical School.

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Barefoot Running; Training Intrinsic Foot Musculature. Part 2.

Now, after reading Part 1 of this discussion, you may have already seen your specialist to ask whether or not you could withstand barefoot running. If you were told that you are eligible for barefoot running, it’s now time to start training your intrinsic foot musculature… what? Remember when I said you would have to start training muscles you never knew you had? Welcome to your intrinsic foot musculature, those muscles that are responsible for moving your toes. They also add the necessary framework to your feet to withstand the forces of barefoot running. Continue reading “Barefoot Running; Training Intrinsic Foot Musculature. Part 2.”