Complete Nutrition Newsletter – IN THIS ISSUE:

Women’s Health Tip:

Increase Energy & ToningBy Drinking Plenty Of Water Every Day

Men’s Health Tip:

Fuel Your MusclesWith A Proper Hydration Plan

OUR NAME IS OUR MISSION:We’ve narrowed it down to four simple steps. Hydration. Supplements. Balanced Diet. Exercise. By incorporating products of only the highest quality and providing our customers with the knowledge of our trained sales consultants, our mission is Complete Nutrition. Our goal is to help every one of our customers look better, feel better and perform better every day.

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You Ask!Deb Answers...

“Being fit and feeling fabulous is as easy as your ABC’s: A-attitude, B-believing in yourself, and C-consistency. Hello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation, fitness and health advice. I hope I can help you reach your fitness goals and dreams by living a balanced life that encompasses the areas of exercise, nutrition and supplementation.” - Deb Gray

Deb is a mother of 2 and a Champion Fitness Competitor. She consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements.

Q

A

I love my active lifestyle, but I often find myself feeling a little too drained. What’s the easiest way to boost my energy throughout the day? – Katie S.

Drink up! Dehydration is often the culprit when it

comes to fatigue and headaches. I always carry

a water bottle with me, including in the car. This

is a great way to ensure moderate water drinking

all day long. If you need extra motivation to drink

plenty of water, some evidence has suggested that

a moderate increase in water intake can decrease

the risks of some cancers, heart disease and other

illnesses in certain people.

Your body is estimated to be about 60 to 70 percent

water. Blood is mostly water, and your muscles,

lungs, and brain are made up of water. Your body

needs water to regulate body temperature and to

provide the means for nutrients to travel to all your

organs. Water also transports oxygen to your cells,

removes waste, and protects your joints and organs

and helps keep them in working condition.

Hydration Is Key To Your Bodies Natural Functions

An article in the Journal of Exercise Physiology concluded that; “a carbohydrate-protein drink following a glycogen-depleting exercise might facilitate a greater rate of glycogen re-synthesis than a carbohydrate-only beverage.”

We normally lose a total of about 10 cups of fluid a day in exhaled air, perspiration, and other bodily secretions. One of the best ways to recognize dehy-dration is to pay close attention to the color of your urine. Ideally, light to clear urine indicates proper water intake. Don’t wait until you are thirsty to replenish water because by the time thirst develops, two or more cups of total body water have probably been lost. So grab a water bottle and bottoms up!

Yours In Health,

Deb Gray BS Exercise Science

IFPA Pro Figure, PNBA Pro Figure and Fitness ModelMrs. America Fitness 2001, Mrs. Nebraska 2001

is your body’s most important nutrient. Essential for nearly all-physiological func-tions, water helps to maintain body temperature, lubricate and cushion organs, transport nutrients and flush toxins from the body. Your body needs water, even if you don’t feel thirsty.

One of the most important things to remember about proper hydration is that not all hydration is created equal. While you may think drinking anything helps, some beverages may actually further dehydrate you. Proper hydration is essential to good health.

Mild dehydration rarely results in complications as long as the fluid is replaced quickly. To help reduce risks associated with dehydration, drink plenty of water before, during, and after you are active. This is very important when it’s hot out and during intense exercise. Use a sports drink if you are exercising to help with exhaustion and recovery.

Fuel Your Muscles: Add More Water To Your Daily DietFrom an early age, we all learn that we depend on water for our survival. We can go weeks without food, but no more than about 48 hours without water. And although most guys understand that water is essential to their general health, they don’t realize how large of a role water plays when it comes to building muscle mass. Staying well hydrated every day is a crucial part of your muscle building program.

As much as including 83% of your blood, 22% of your bone, and a

If you are dehydrated, water levels in all of these parts of your body will decrease. Once this happens you can forget about building muscle as this will be your bodies last priority — that is if you even have the energy to lift weights!

Also consider that water is ranked second only to oxygen as the most important nutrient for the body, and studies have proven that even slight decreases in the body’s water balance can seriously effect a persons health and performance. This means that even with low dehydration levels you are likely to have less energy, less strength, and your body will be less likely to perform the tasks required to help your muscles grow. Here are some of the other roles adequate water intake plays in relation to building muscle:

Maintaining Peak Strength - Significant hydration will actually make you stronger because even slight dehydration (3–5%) can decrease your strength significantly. In order to maximize the intensity of your weight training workouts and break down as many muscle fibers as you can, it is important to be at your strongest each and every workout.

Protecting The Joints - Synovial fluid is the only form of “lubrication” of the joints in your body. It is comprised of mostly water. It is important that you are well hydrated so your body can produce all of the fluid it needs because if the body can’t produce enough synovial fluid due to chronic dehydration, you could be compromising your joints each time you workout.

Digestion Aid - Eating a well balanced muscle building diet will not help if your body can’t properly digest the food you con-sume. Water helps the digestive system function, allowing your body to absorb the nutrients it needs to help your body recover from your workouts, and build muscle.

70% of your body is comprised of water

whopping 75% of your muscle tissue is water.

Complete Nutrition offers the latest in quality weight loss, sports nutrition, vitamins & herbal supplements at affordable prices. Our staff members are athletes, certified personal

trainers, former strength coaches and people comitted to the health and fitness industry. We are

dedicated to helping you look better, feel better and perform better.

Not valid with any other offer. No cash value. Offer does not apply to bars and drinks. Valid at all Complete Nutrition retail stores. © 2010 Complete Nutrition.

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