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    Outlines practices that endurance athletes should follow, variables they should consider, and guidelines they should use to maintain proper fluid balance in. Editorial Reviews. Review. "For sport science devotees at all levels, and those who love to just Kindle App Ad. Look inside this book. Waterlogged: The Serious Problem of Overhydration in Endurance Sports by [Noakes, Timothy]. read so far, much taken from Timothy D Noakes (author of 'Lore of . please ensure that you have in place safety measures for treating EAH, see p of the pdf link Waterlogged The serious problem of overhydration in endurance sports.

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    Waterlogged Tim Noakes Pdf

    Waterlogged: The Serious Problem of Overhydration in by Tim Noakes Dr. Tim Noakes takes you contained in the technological know-how of athlete hydration for a desirable examine the human body's desire for Download PDF sample. Download & Read Online with Best Experience | File Name: Waterlogged The OVERHYDRATION IN ENDURANCE SPORTS TIM NOAKES manual in PDF. Sports English Edition by pdf, kindle, word, Serious Problem of Overhydration in Endurance Sports by Timothy Noakes.

    But prevailing exercise science touts the importance of methodically replacing the electrolytes lost in our sweat. In Dr. Tim Noakes South-Africa-based emeritus professor, prominent sports scientist, and ultra-marathoner published a controversial book titled Waterlogged—The Serious Problem of Overhydration in Endurance Sports. Noakes was motivated by years spent studying instances of athletes becoming very sick or even dying from the overconsumption of water and diluted sports drinks during competition. Endurance athletes are susceptible to a condition called hyponatremia , which occurs when blood sodium levels become diluted below a critical level. He cites anecdotal examples from the early s and into the s, when athletes were actively discouraged from drinking during marathons and other endurance events, yet performed very well. He also interprets some of the existing research in ways that back up his claims.

    In , a well-respected American biochemist, Ancel Keys, published a study that erroneously highlighted fats effect on cholesterol levels as being behind the risk of heart attack. Keys theory, which Noakes dubs the plumbing model of heart disease, argued that there was a relationship between the amount of fat in the diet and heart disease. His simplistic approach concluded that by raising blood cholesterol, fat in our diet clogs our arteries and leads to heart disease, among other things.

    Keys study was deeply flawed on several counts, from his selective use of the data he had at his disposal he omitted information from 16 of the 22 countries in the study, using only the six countries that suited his hypothesis to the fact that his research was based solely on observational studies and not randomised clinical trials.

    Glaringly, he also omitted to factor in the huge growth in cigarette consumption and other variables as a possible explanation for the rise in heart disease.

    Waterlogged: The Serious Problem of Overhydration in Endurance Sports by Tim Noakes

    It was a decision that affected us all. Ever since then, fat has been trying to rework its public image. Its time to rebalance the books. On one of his remarkable philanthropic long-distance runs, co-author of The Real Meal Revolution David Grier was hacking his way through outer Mongolia.

    Upon learning of the distances he had already run and how much further he had to go a marathon a day for 98 days local villagers insisted that Grier eat large amounts of pork fat because without it, they warned, he would never be able to carry on.

    Being an adventurous eater, Grier got stuck in. True to fact, having struggled up until that point, from then on Grier felt fuelled all day due to the slow release of energy, and he and his running partner went on to complete a mission no man had ever tackled. What those rural Mongolians know is what our ancestors knew and what Banting discovered with the help of Harvey. Its also what our advanced urban society has forgotten. Fat is your friend.

    Fat fuels us. The body needs fat. Does the idea of eating fat repulse you? As a victim of decades of anti-fat propaganda, its not your fault you are prejudiced. Youve been conditioned that way. Think about the negative reinforcement of anti-fat sentiment in society. Low-fat and fat-free products dominate the supermarket aisles.


    A phrase like cut the fat came to mean getting rid of the unwanted, the indulgently expensive or unnecessary. What did we get in return? The best thing since sliced bread. The consequences are grave. Due to the reinforcement of the LFHC advocacy of Keys over three decades ago and millennia of creeping carbs through agriculture and the quest for convenience of the industrial revolution, most of us still believe that eating fat is bad for you. Its also a belief that crucially we mistakenly connect with being fat, whereas and heres the difficult part to get your head around fat does not make you fat.

    Carbs do. The focus of The Real Meal Revolution is to deconstruct the bad fat myth and return us to the attitude of ancient times where fat was prized. For more on how fat fuels you and carbs that make you fat, turn to Noakes investigations on page Yes, you read that right. Fat is the bodys preferred fuel.

    Carbs are unnecessary. Cut it out and stick it to your forehead, your fridge or your wallet. The only carbs our Pinnacle Point ancestors ate would have been seriously tough tubers with a low glycaemic index that would have taken ages to chew into submission.

    Because of our genetic make-up, the majority of us are IR to some degree. So when we eat carbohydrates, our bodies react. The body must be protected against sustained high blood glucose levels so the insulin causes the glucose, which is not used immediately for energy, to be stored by the liver and muscles as glycogen.

    Once the glycogen reserves are filled the excess glucose is stored as fat. This is the body squirrelling away this energy source for a future Ice Age, only the Ice Age isnt coming. Were just getting fatter and hungrier. The bottom line? The result? You get fat. If you eat carbs and you dont burn a ridiculous amount of energy even Simon Gears nine marathons in nine weeks wasnt enough to cope with his IR levels , you will continue to get fat or maintain a consistent level of podge.

    The final blow to the gut: because carbohydrates are nutrient-deficient and often packaged with salt and sugar, you feel the need to eat more of them, thereby putting yourself into a near-perpetual cycle of weight gain. One of the biggest stumbling blocks for people considering testing out a new way of eating is the fear of going hungry. When you go a-Banting, this wont be a problem. As Noakes goes into detail on page , when you move off carbs, you reconfigure your appestat, the part of your brain that regulates hunger.

    When you are not Banting, you are trapped by carbs and their ability as a self-fulfilling hunger stimulant to keep you in the infinity loop of obesity. Munching on nutrient-deficient, sugar- and salt-loaded carbs makes you want more carbs, which makes you want more carbs until suddenly youre overweight and baffled by how you got there. Hunger regulation is governed by the bulk and nutrient density of the foods we eat.

    The bulkier the food, the faster we feel satiated, but because bulky food pastas, rices, bread etc are so nutrient-deficient you will feel the need to eat sooner rather than later. Almost every food product in your local supermarket has been developed to within an inch of its life to make you eat more of it. Lost in the socio-political greed of big corporate food companies and the politicians that enable them, these edible time-bomb foods are designed in laboratories to be as deliciously irresistible and addictive as possible.

    Between the boardrooms and the laboratories of these companies, a specific junk food jargon exists. The perfect combination of salt, sugar and fat is the bliss point. Mouth feel is the bliss point combined with a textual factor like crunch. The piece de resistance for these food scientists?

    To achieve vanishing caloric density where the food vanishes on your tongue so quickly you are fooled into believing you are not actually eating that much at all. So you eat more. Now, bear in mind that carbs, the single least important macronutrient to human survival, the one with confirmed negative impacts on our bodies was the one pushed upon us in as the principle part of a healthy diet.

    Combine that misdirection with lax political policing of the food industry and the advanced sneakiness of massive multinational food companies and you have a recipe for disaster. Unless of course you reconfigure and service your appestat. In contrast to eating carbs, when you are eating fats and proteins, you will feel full for longer due to the nutrient-rich nature of these macronutrients. The added bonus is that you dont need to eat five meals a day, which if were honest, in the hectic schedule of your average modern home is a pain to organise.

    The reason for this is that your appestat is functioning optimally. If you do just one thing with this book, just one life experiment, try Banting and after one week take note of what happens. You will notice the constant all-consuming hunger that usually preoccupies your mind most of the day ceases to bother you with your new Banting-processing body.

    And the great thing about this transformation is that you make calmer, more rational decisions when you do want to eat because its your brain not your hunger driving you. That means fewer moments of ill-considered weakness. You might dream of sandwiches; have nightmares involving mashed potato or risotto monsters. You will experience cravings. But forewarned is forearmed. Knowing that your body is addicted to carbs, the veil had been lifted from your eyes and you are ready to take charge of your own weight, your own health.

    Although some people feel instantly better, you might feel bloated and uncomfortable for a couple of days to a week.

    The sixth or seventh day is the toughest they usually fall on a Saturday and Sunday because Monday is traditionally the turn-over-a-new-leaf day. Youll feel irritable and tense; you might get headaches or feel light-headed. Hang in there. If your partner starts Banting with you, all the better because you will understand each others moods. After this, youll feel your normal self, only better.

    The other plus is that after about seven days you should have lost some weight. Everyone loses weight differently some show exponential losses in the initial weeks or months but others will lose slower.

    If you are exercising heavily, simply increase the amount of fat you eat until you reach a point where you are no longer starving. This takes time but if you listen to your body, youll get an idea of what you need.

    Remember, there is no right amount to eat. Your body will tell you. This is about your appetite and not calories. One of the biggest mistakes you can make is to think you need to eat more fat than you can handle. Eat your fill and carry on with life. By force-feeding yourself with anything you will not feel any better nor will you lose weight. Fat is the tool we use to maintain our energy levels and appetite. You will know youre not getting enough if you get hungry before lunch or need to eat more than three times a day.

    You will know youre eating too much if you feel nauseous or youre not losing any weight. A ball park of between 25 to 50g of carbs per day is where you should be aiming. Theory 1: Drinking to thirst prevents hyponatremia. Takeaway: True, for most athletes in normal conditions. As a result, your blood becomes saltier rather than more dilute as you start to dehydrate. Those rising blood sodium concentrations are a key part of what drives you to become thirsty.

    So if you drink water only in response to thirst, you should only ever dilute the blood back down to an acceptable level before the cycle repeats itself.

    The Real Meal Revolution - Tim Noakes.pdf

    You should never end up badly diluted hyponatremic unless you drink ahead of thirst which would dilute your blood sodium more than necessary or go for hours and hours drinking only water without replacing any salt. Theory 2: Drinking to thirst is how we evolved, so it must be best for combating dehydration.

    There is, I believe, a huge difference. The environment that we now enjoy in much of the developed world—specifically in terms of our free and ready access to water and salt—is also very different from that of our ancestors. And even if you are perfectly aware of your thirst signals as a general rule, the elite athletes we work with are very in touch with their bodies , the demanding and complex nature of competition can make it difficult to find physically and tactically ideal moments to hydrate.

    The author points to the dangers of fluid overload. Scientific studies by Dr. Noakes and by other researchers prove conclusively that exercise-associated hyponatremia EAH and exercise-associated hyponatremic encephalopathy EAHE are caused by abnormal fluid retention in certain athletes who drink copious amounts of fluids during and sometimes af Dr.

    Noakes and by other researchers prove conclusively that exercise-associated hyponatremia EAH and exercise-associated hyponatremic encephalopathy EAHE are caused by abnormal fluid retention in certain athletes who drink copious amounts of fluids during and sometimes after prolonged exercise lasting at least four hours. Noakes advises coaches and athletes to develop strategies to prevent overconsumption of water and sports drinks. He gives guidelines for how much to drink.

    The author provides a chart showing cases of EAH and EAHE from to , listing age, gender, event, treatment, recovery time, and other categories. He presents case studies in detail.

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