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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...

Ace Your Fuel for the Next Wimbledon –Part 2

  In the Ace Your Fuel for the Next Wimbledon – Part 1, we covered general tennis nutritional strategies for training days. This time let's talk about tennis nutrition for competition to learn about eating strategies that enhance your match day performance. Match duration and intensity in tennis is highly unpredictable. Matches often last longer than an hour; women's games can last up to three hours while men's events can go for four to five hours (1). A great example would be this year's 2019 Wimbledon Men's single title where Novak Djokovic and Roger Federer played for four hours and 57 minutes before the winner was determined (4). A player's technique, style, court surface, and ball type each influence match intensity. Environmental variables like temperature, wind, and humidity also...

Ace Your Fuel for the Next Wimbledon! – Part 1

    Wimbledon, US Open, French Open, Australian Open… if you play tennis, these names should be no stranger to you. Apart from the four grand slam tournaments in professional tennis, each year tennis players can choose from hundreds of competitions all over the world to boost their ranking. Unlike many other sports, tennis is played year-round without a clear on and offseason. This means players can be training and playing continuously, with little time off. Proper tennis nutrition for training strategies can help you stay healthy and support your performance throughout the year.   The Nature of Tennis Drives Fuelling Needs Tennis is an intermittent sport that involves quick starts and stops, overhead motions and different strokes (1). Players need a well-developed anaerobic and aerobic capacity to support the...

Why Strawberries Are Right on Target for Athletes

Small, but mighty, California strawberries seem to pop up in all kinds of sporty places. Despite strawberries being one of the most popular flavours, Tom Brady famously astonished fans by admitting that he’d never tried one. Brady may be in the minority as strawberries routinely feature on the Instagram feeds of pro athletes like Michelle Wie, Shalane Flanagan, and Cristiano Ronaldo.  This sweet red fruit even stands out as the highlight roadside treat at mile 24 of the beautiful and epic Big Sur Marathon up the Northern California coastline. Let’s face it. Variety is important. Enjoying different fruit and veggies, and choosing brightly coloured varieties is the key to healthy eating. Berries are just one tasty way to incorporate fruit into your diet. Whether you have...

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. Athlete gut trouble is common. 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...

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...

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