A New Member to the Sports Drink Family

A New Member to the Sports Drink Family

By Sarah Schutzberger, RD, CSO

You have new cross-trainer shoes for joint support, workout gear to keep you cool as you sweat it out and eight hours of shut-eye to maximize your energy level—so why do you feel worn-out as soon as your workout begins?
Your dietary regimen could be putting a damper on your energy levels.  How you fuel your body is an important part of how you feel during your workouts.  Remember that calorie means energy and proper hydration means energy stability. With a proper balance (especially with these hot summer days) you will have enough energy to keep your exercise intensity maximized. 
So, what does it mean to be properly hydrated? How do you know what is best for you? You walk into the gym or the grocery store and are instantly bombarded with an outrageous array of sports nutrition drinks. Which one to choose? Natural or scientifically proven? They all look so colorful (oh the world of marketing).
First ask yourself: What is the intensity and duration of the exercise you will be performing?
The reason this question is important is because sports drinks are intended mainly for endurance exercise and athletes (however, this does not mean hydration is only important in such a case). It is recommended to consume about 8oz of water or an electrolyte based drink every 15-20 minutes during exercise. Even more so, it is also recommended to consume 30-60 grams of carbs an hour to keep your workout strong. Sports Drinks came about to provide athletes with an “all inclusive”, easy-to-get-down, beverage: carbs, fluids, and electrolytes.
This industry has exploded, introducing the newest member to the Sports Drink family: Coconut Water. A tropical vacation turned sporty. A marketer’s dream come true to be able to label this as “a natural alternative”. You can see the family resemblance when comparing the nutritional composition to a more traditional Sports Drink like Gatorade. The average brand of coconut water “claims” to contain 45 calories, 30mg of sodium, 500mg of potassium and 15 grams of carbs in an 8oz serving. However, sports experts would recommend adding a bit of sodium (salt) to the coconut water to give more balance to this “natural alternative”.
Whatever drink you choose to refuel with, just remember to drink enough to minimize fluid and electrolyte loss during your workout. Drinking too little or too much can be dangerous to your health and can hinder your performance. So cheers… and bottoms up.

Welcome Peter Blumert!

Peter Blumert is a West Coast Native and earned his undergraduate degree in Exercise Science at California State University.  He went on to complete his Master’s Degree in Kinesiology at Midwestern State University.  Peter has competed in Football, Wrestling and Golf at the High School level and at the National level as a member of the 2005 U.S. Men’s America’s Cup Bobsled Team, which finished 3rd in the world.  
Peter is certified as a Strength and Conditioning Specialist by the National Strength and Conditioning Association and completed an internship in Strength and Conditioning at the United States Olympic Training Center in Colorado Springs, CO.  His experience in Speed and Power development make him a real asset to the Prevail Conditioning Team.

So I Hear that Muscle Weighs More than Fat

By Juliann Boubel


For the weight-loss client, watching the numbers on the scale plummet with a new nutrition plan and exercise regime is exciting and motivating. Energy increases, cholesterol levels may drop, old outfits start to loosely fit once more… Sometimes, however, the numbers start to slow down and peeling the pounds away starts to feel like scraping paint off the wall. Well, take heart! This article is for you. Did you know that adding muscle mass can throw the scale numbers into a funk? The reason is because it’s true; muscle does in fact way more than fat. In fact, muscle is about 15% denser than fat, and that can be a great aide in goal achievement!1
    While increased muscle mass might feel like it is slowing your progress path, take a second to consider what is actually happening physiologically. While muscle may weigh more, it is also denser and leaner. Not only is it more compact per pound, but a pound of muscle at rest burns almost 3 times more calories per day than the same amount of fat (28.6kcal/lb verses 10kcal/lb).2, 3 Even while you sit and read this article, that increase in muscle equals increased metabolism—which aides in burning up those excess pounds! Thus the reasoning behind the thinner, more svelte you continuing to shimmy into a smaller pant size.

Well if I’m not losing weight anymore, should I keep gaining muscle?

Well, what are your ultimate goals? If your goal is to just lose overall weight, maybe your exercise regime needs a revamp and should include lighter weights and more repetitions to lengthen muscles and maintain strength. However, if your ultimate goal is to increase overall health, lower triglyceride levels or fit into your college-sized jeans, then you might want to keep right on chugging. The numbers on a scale are just one way of tracking progress after all, so why not consider a better option like body composition testing. Having your body composition assessed reveals percent and poundage of body fat and fat free mass (FFM) in a person. FFM includes any matter in your body other than fat and an increase in this number indicates lean muscle gain.4 Frequent body composition assessments help to track muscle gain or maintenance and overall fat loss. Clients are constantly shocked when they find that their “scale” weight has not changed, but the body composition reveals that they have lost 5 pounds of fat and gained 5 pounds of muscle (and, thus, an increased metabolism!).

Is calculating my BMI a good way to track weight loss??

While charting your Body Mass Index (BMI) can be helpful for some, lean muscle mass can throw numbers off for others. Since the BMI scale is derived from a height-to-weight ratio, a 5’5” woman at 168lbs falls into the “overweight” category when she only has a body fat of 20%.  According to the National Strength and Conditioning Association’s Training Journal, 20% classifies her as an athlete in the mid-to-low body fat range.5 The confusion about a healthy weight and muscle mass that can stem from the BMI scale is why body composition testing is a great alternative to support clients in clear numerical tracking.

Where can I get my body composition assessed?

Did you know Prevail Conditioning has an in-house measuring system? We are happy to provide this free service to all of our clients weekly, bi-weekly, or monthly. These tests are private, quick and confidential, so ask your trainer or group exercise instructor for a body composition test. We are more than willing to set up an appointment and then help sort through any nutrition hurdles you might still be having! Why not increase your motivation and attitude as you continue to work towards or maintain your wellness aspirations? Stepping away from the scale might be just what you need to succeed in your personal health vision!


1 Urbancheka M, Pickenb E, Kaliainenc L, Kuzon W (2001). “Specific Force Deficit in Skeletal Muscles of Old Rats Is Partially Explained by the Existence of Denervated Muscle Fibers”. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 56:B191-B197.

2 Farvid, MS; Ng, TW; Chan, DC; Barrett, PH; Watts, GF (2005). “Association of adiponectin and resistin with adipose tissue compartments, insulin resistance and dyslipidaemia”. Diabetes, obesity & metabolism 7 (4): 406–13.

3 Heymsfield, SB; Gallagher, D; Kotler, DP; Wang, Z; Allison, DB; Heshka, S (January 2002). “Body-size dependence of resting energy expenditure can be attributed to nonenergetic homogeneity of fat-free mass”. American Journal of Physiology – Endocrinology and Metabolism 282 (1): E132–E138.

4 Drinkwater, Donald, and Alan Martin. “Variability in Measures of Bodyfat: Assumptions or Technique?” Sports Medicine. 11. no. 5 (1991): 1.

5 Weatherwax-Fall, Dawn. “Body Composition and Its Affect on the Sports Performance Spectrum .” NSCA’s Performance Training Journal6 . 7. no. 5 .

A New Member To The Sports Drink Family

By: Sarah Schutzberger, RD, CSO

You have new cross-trainer shoes for joint support, workout gear to keep you cool as you sweat it out and eight hours of shut-eye to maximize your energy level—so why do you feel worn-out as soon as your workout begins?
Your dietary regimen could be putting a damper on your energy levels.  How you fuel your body is an important part of how you feel during your workouts.  Remember that calorie means energy and proper hydration means energy stability. With a proper balance (especially with these hot summer days) you will have enough energy to keep your exercise intensity maximized. 
So, what does it mean to be properly hydrated? How do you know what is best for you? You walk into the gym or the grocery store and are instantly bombarded with an outrageous array of sports nutrition drinks. Which one to choose? Natural or scientifically proven? They all look so colorful (oh the world of marketing).
First ask yourself: What is the intensity and duration of the exercise you will be performing?
The reason this question is important is because sports drinks are intended mainly for endurance exercise and athletes (however, this does not mean hydration is only important in such a case). It is recommended to consume about 8oz of water or an electrolyte based drink every 15-20 minutes during exercise. Even more so, it is also recommended to consume 30-60 grams of carbs an hour to keep your workout strong. Sports Drinks came about to provide athletes with an “all inclusive”, easy-to-get-down, beverage: carbs, fluids, and electrolytes.
This industry has exploded, introducing the newest member to the Sports Drink family: Coconut Water. A tropical vacation turned sporty. A marketer’s dream come true to be able to label this as “a natural alternative”. You can see the family resemblance when comparing the nutritional composition to a more traditional Sports Drink like Gatorade. The average brand of coconut water “claims” to contain 45 calories, 30mg of sodium, 500mg of potassium and 15 grams of carbs in an 8oz serving. However, sports experts would recommend adding a bit of sodium (salt) to the coconut water to give more balance to this “natural alternative”.
Whatever drink you choose to refuel with, just remember to drink enough to minimize fluid and electrolyte loss during your workout. Drinking too little or too much can be dangerous to your health and can hinder your performance. So cheers… and bottoms up.

Training with a Giant

By: Chris Ecklund, MA, CSCS, USAW

He showed up to Prevail Conditioning on his motorized skateboard, wearing jeans, a t-shirt and skater shoes.  Tom (my physical therapist) told me he was a little guy, but I thought surely he was exaggerating.  Then Jeff walked in…all buck forty-five (145 lbs) of him. 
“How can this guy beat up on guys that outweigh him by 50 pounds,” I thought.
Then I searched Jeff on YouTube and watched some DVDs he let me borrow and sure enough – one guy after another no matter how big, Jeff beat up on or submitted them all.
Jeff came to us in May of this year to improve his strength and conditioning so he could take himself to the next level in his sport (Brazilian Jiu Jitsu).  Jeff was already the top American fighter and fifth in the world.  However, he had not competed as well as he would have liked to at the previous World championships (Abu Dhabi) and was looking for the next supplement to his training to improve his competitive edge.
Over the course of the first few months of training, Jeff had made several offers for me to do a private Jiu Jitsu lesson with him.  At first I put it off as I wasn’t sure if Jeff was genuine or just being nice.  After getting to know Jeff those first few months I quickly realized two things: he had a true love for his sport that he wanted to share with me and Jeff is truly genuine…period. 
I still didn’t do it.  After another month or so of his biddings, I eventually submitted and scheduled a session with him.
So, in I went.  I wasn’t sure how to dress or act (I’ve never been involved in any kind of martial arts or self defense training).  I felt completely unsure of myself.  Of course, I was also nervous as I had—up to this point—been the expert and Jeff the student.  Now the tables were turned. 
Jeff was excited as always at the start of a training session so in we jumped.  Jeff did a fantastic job and I was quite impressed with his natural coaching and pedagogy knowledge.  We moved through (what seemed to me) a tremendous amount of information and I had a great time learning from him.  Finally, he finished with some short bouts of “rolling” (wrestling) with the two of us so I could practice what we’d covered that day.
Sixty minutes later I was fatigued and dripping with sweat (two of my favorite things about exercise). 
When I walked out the door I began thinking about why I had put off this lesson so long.  I had a blast learning from Jeff and from switching the roles he and I normally play.  After a few moments of honesty with myself the procrastination became abundantly clear…
1.  I was fearful of being in a new environment
2.  I was fearful of performing poorly
3.  I was fearful of not learning fast since I consider myself a kinesthetic learner and a movement expert
4.  I was fearful of switching roles and being the learner and no longer the expert
5.  I was fearful of “losing” to Jeff when we rolled
I was just plain fearful of looking like an idiot and had completely unrealistic expectations of myself
Why do people avoid exercise or a strength and conditioning program?
Why do people avoid getting on a good nutrition plan?
All of the things I’ve been preaching to my clients over the years I’m as guilty of as anyone (just in a different area).  I did and thought the same stuff.
I left the gym encouraged after my session that day.  I became the student and humbled myself.  It wasn’t fun to walk in the door, but it was fun after I got in and when I left.  It was hard to get there and hard to do it.  I was frustrated with myself for not being “perfect” at everything.  I felt stupid and out of place.  I felt all the same thing that our new clients feel.  But I did the simple thing I knew we ask our clients to do and that we ALL need to do on a daily basis in order to continue moving forward: be humble, learn and give effort consistently.
Two final thoughts:
1.   Our clients are awesome.  I’m encouraged at the number of people—be it a 60 year old female looking to regain health/fitness or our world class athletes—who are willing to humble themselves and become the learner again.
2.    Don’t be held back by foolish fears.  Be nervous/anxious/fearful…fine.  But don’t be limited by those things.  Yes, it is rough on the front end.  No argument.  I get that.  But it gets easier and easier.  Commit to the process.

Prevail Conditioning