『Fuel for Success: Hydration, Supplements & Simple Sports Nutrition - Part 2』のカバーアート

Fuel for Success: Hydration, Supplements & Simple Sports Nutrition - Part 2

Fuel for Success: Hydration, Supplements & Simple Sports Nutrition - Part 2

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 Welcome to Part 2 of our insightful conversation with sports nutrition expert Brian Parana! In this episode, hosts Kortney Harmon and Julie Jones dive deeper into practical performance nutrition, focusing on hydration, electrolytes, and the truth about supplements. Brian shares hands-on strategies, easy-to-understand science, and real-life anecdotes to help athletes—and their parents—navigate the confusing world of sports drinks, water intake, and energy boosters. If you’ve ever wondered how much water you actually need, when electrolytes matter, or which supplements are really worth your time (and money), this episode is packed with clarity and actionable advice. Episode Highlights Hydration Essentials Why hydration is about more than just drinking water—and what a filet mignon can teach you about muscle quality! How to create lifelong hydration habits (and why Brian carries his “fire hydrant” water bottle everywhere). Realistic daily water goals for athletes (hint: 80+ ounces usually, even for smaller athletes). Electrolytes Explained When do you actually need electrolyte supplements? Do you need sugar-laden sports drinks? (Spoiler: Usually not.) Cost-effective, easy alternatives to fancy electrolyte powders—why Brian likes “Emergen-C” and how to use it. Supplements: What Works, What Doesn’t Brian’s quick guide to research-backed, safe supplements for athletes: Multivitamins, Omega-3s, Creatine, Protein Caffeine: Benefits, safe dosing, and why more isn’t better Pre-workout products & energy drinks: what to avoid, NCAA regulations, and potential dangers Why most athletes should focus on food and habits before considering expensive supplements Blood panels vs. basic multivitamins: making a plan with purpose Performance & Practical Tips How dehydration (even at just 2%) impacts performance by 10% Smart pacing: spreading water intake over the day to avoid constant bathroom breaks Making hydration and nutrition easy for distracted teens and busy families Ideas for healthy snacks and simple meal tips for before, during, and after training Mindset & Habits The power of simple routines: reusing water bottles, making hydration “cool,” and using flavoring tricks to enjoy water Key Takeaways Hydration is an all-day habit, not just a practice or game-day focus. Electrolytes matter most in heat, high intensity, or prolonged activity—not every day, and not always from sugary sports drinks. Use budget-friendly, effective supplements only as needed; food and smart habits come first. Caffeine can boost performance but only in moderation; excessive intake hinders focus and control. Small routines—like prepping snacks or carrying the right water bottle—pay big dividends in performance and health. Quotes from the Episode “What muscle tissue quality do you want inside your body: the filet or the beef jerky?” “If you’re over a gallon of water, you need to know why. Don’t just do it because it’s cool.” “The more intense, the longer the duration, the more you need electrolytes.” “Eat meals. Don’t just snack through the day and call it done.” “Supplements should be purposeful—know why you’re taking them.” Further Resources & Connect Find Brian Parana: BrianParana.com Sign up for “30 Tips in 30 Days”—a free email series with actionable nutrition and health tips Follow @GameChangersPod on social for exclusive content, tips, and episode updates Subscribe and share this episode if you found it helpful! DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.
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