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Gazelle Nutrition Lab / Search results for "hydration"

Top 3 Hydration Tips for Summer Exercise

Summer is finally here! The warm weather is stellar for the beach and patio but can be killer for your outdoor workouts. Before you wilt, read on! With some crafty hydration strategies you can beat the heat. Hydration is at least half the battle to keep you cool. If you sip hydrating fluids all day and come ready to play with water bottles on hand you’re on the right track. But, there are a few more tricks you can use to more effectively wet your whistle. Here we uncover 3 overlooked (or underestimated) hydration tips that can tee you up for your most comfortable summer exercise season yet. 1. Pre-hydrate Hitting the field in the midday heat and you know you won’t be able to drink until halftime?...

Hydration Hype

Like many of us, I’ve been trying to stay hydrated lately. I remember to drink when I exercise, but often forget when I’m busy doing other tasks. My experience is not uncommon - many of us cart around colourful water bottles that barely get touched during the day. We feel guilty because we’ve heard that we need to drink at least 8 cups of water per day to be healthy. But is this number right? How much water should we drink? This question surfaced recently when a running friend reported that she was drinking 4 litres daily at the recommendation of her nutritionist. Four litres or 16 cups is a lot of water, especially when you consider that this 16 cups of water is in addition...

What’s All the Buzz?

The Science of Caffeine and Sports Performance Can’t go a day without your morning brew? Don’t worry you are not alone. Approximately 3 billion cups of coffee are consumed worldwide each day.1 In Canada, coffee is the most consumed beverage amongst adults, even more than tap water!2 The $6.2 billion Canadian coffee industry continues to boom, as many rely on this drink to get through their busy daily endeavours. The super stimulant responsible for all the buzz is caffeine. Although coffee is the most popular way to consume caffeine, chocolate, teas, soda and energy drinks are also a source. The pros and cons of caffeine consumption are hotly debated. Research regarding caffeine and exercise is evolving. Even so, the evidence for its benefits is better than that of most other...

No Gut Trouble on Race Day, More Glory

Tackling Gut Issues in Athletes   Stomach trouble during exercise got you down? You aren’t alone. Studies suggest that on average, between 30 to 50% of all athletes experience some form of gastrointestinal (GI) distress. Gender, age, environmental conditions, and sport-type all factor into how often gut troubles turn up. In long-distance runners, for example, 30-90% report stomach issues, while in ultra-endurance events, 93% of long-distance triathletes demonstrate symptoms. Symptoms include nausea, vomiting, abdominal cramping, and diarrhea, and even blood loss in bowel movements. Gut issues are more common in novice athletes but even the pros can't avoid them. Des Linden, the 2018 Boston Marathon Champion, reportedly said of this year's Boston finish "Honestly, I was just trying not to vomit". Even soccer superstar Lionel Messi was plagued...

Nutrition to Fuel Your Stanley Cup Dream

  Stanley Cup playoffs are on, and it’s time to get inspired to fuel your own hockey aspiration, whether it be a weekly pick up game, or something more competitive.   Drilling down on hockey nutrition to fuel your Stanley Cup dream isn’t hard. Knowing what to do means breaking down the basics of the game.   Ice hockey is a fast-paced sport. Apart from the goalie, hockey requires its players to quickly access maximal power during repeated periods of acceleration and sudden changes in direction. As such, hockey is characterised by high-intensity, short duration explosions of power and requires both anaerobic fitness and aerobic endurance as well as muscular strength.(1) Proper nutrition allows you to optimally fuel each of these elements to take your hockey game to its personal...

Home Run Nutrition: What 5 Pro Baseball Players Eat

In the past, baseball nutrition was an afterthought in the Major League clubhouse. In recent years, however, many MLB teams have made a shift that is bringing them in line with the nutrition practices of other pro teams. Several teams have hired full-time sports dietitians as it becomes recognized that good nutrition can enhance performance and help with injury prevention and recovery. The importance of balanced nutrition is not lost on baseball superstars. So what do baseball players eat? Here we look at five players who make good food a priority on and off the diamond.   David Ortiz “Crushes” Seafood and Veggies “Big Papi” David Ortiz played for 20 seasons with his last 14 seasons as part of the Red Sox roster. While he retired in 2016, this...

Transition Nutrition: Tips for Staying Fit in the Off-Season

“Nutrition is important, training is important- but so are rest and recovery… Your body is your temple, and you’ve got to take care of it.” – Antonio Brown, Wide Receiver, Pittsburgh Steelers It’s that time of year when many sports are either winding down or are in preparation. This period between competition and a new training season is called transition. Just like the rest day in your weekly training cycle, transition offers your body a chance to recover and reset. The off-season is the perfect time to get your nutrition regime in order and lay the foundation for the next season. Follow these smart steps so that you can enter your future training and competition season in your best shape yet! Recover and Recharge You have completed another...

Nutrition Lab: Protein Powder 101

Protein powder has always been controversial. Bodybuilders tout protein powders as an essential component in their quest for the perfect physique. Unfortunately, contamination of protein powders is not uncommon, and they regularly contain substances that are banned by the World Anti-Doping Agency (WADA).  Many people use protein powder after their workouts to help build muscle, but is it really needed? For the average person, the recommended daily intake of protein is 0.8-1g per kg of body weight, but this amount rises to 1.2-2g per kg for athletes. This amount works out to about 66-110 g per day for a 55 kg (120 lb) woman or 96-160 g per day for an 80 kg (180 lb) man. Is this a lot? Do we need to do better? Not...

World Cup 2018: Nutrition for Soccer Players

For soccer fans, the start of summer 2018 can only mean one thing: the FIFA World Cup!  Ronaldo, Messi, and Neymar are all set to dazzle their fans and renew their quest for the World Cup title and the Golden Ball. This year the tournament is set to take place in Russia and features 32 international soccer teams from around the world.  What better time to talk soccer nutrition than during the excitement building towards the World Cup?! Soccer is an intermittent team-based sport, which means that players are continually stopping and starting, with a cycle of running, sprinting, and standing. Because of this cycle, soccer players usually have lean bodies - an advantage for sports that require speed. As we’ve discussed in previous blogs, it is no surprise that...

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