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RE: What supplements are you taking? |
07-06-2012 12:05 PM
(07-06-2012 11:03 AM)Gojira Wrote: I see a lot of interesting discussion here, and I don't see enough people seeing the benefits of drinking a bit more water.
I suggest everyone drink at least 1 gallon (3.78L) of water a day. Drinking water is a natural appetite suppressant, it helps keep your fun parts healthy, and most importantly -- If you're taking any type of supplement or vitamin it's recommended you drink more water than you typically would.
If you're not thirsty, don't shove water down your throat... But every time the thought of a glass of water crosses your mind, I'd say you should act on that impulse.
While I don't know the ideal intake of water, making sure I was properly hydrated helped me enormously with recovery from exercise. When I drink more water I need to make sure I get enough electrolytes with it and soluble nutrients like b vitamins, since water does wash them out. A little bit of coconut water in my water is a tasty way to help that along.
Some people do seem to confuse thirst with hunger and eat more when they're dehydrated but others eat less when they're dehydrated. It's hard to predict how people will tend.
From a quick search on the topic to educate myself, age seems to be one possible factor. (Or else people have just changed over time.)
In one study exercise acts as an appetite suppressant compared to the non-exercise group, and exercise dwarfed/eliminated any significant difference between hydrated and dehydrated status. Sweating seemed to increase caloric intake, whether it was caused by exercise or sauna.
lit search results;
Quote:Exercise significantly decreased relative energy intake compared with resting control; however, energy intake (relative and total) was no different between the exercise conditions (dehydrated vs hydrated). Despite similar energy intake between trials, exercise in a dehydrated state resulted in a significantly lower concentration of ghrelin, a hormone responsible for stimulating appetite.
Quote:Restricting fluid intake during a single meal did not affect food intake in older adults.
Restricting fluid intake has been shown to decrease ad libitum food intake in animals and young adult humans. The purpose of this study was to determine if restricting fluid intake during a meal affects food intake in older adults. In a crossover counterbalanced design, 24 subjects (11 m, 13 f), 61-95 years, received lunch at a congregate meal site. Identical meals were accompanied by a volume of water equal to either 40% (restricted) or 100% (control) of each subject's usual lunch fluid intake. Pre-meal urine osmolality and specific gravity were used as indicators of hydration status. Weighed food intake was not different between the restricted and control conditions (400 g/2875 kJ and 408 g/2971 kJ, respectively). No significant correlations were found between urine osmolality or specific gravity and food intake, either in response to fluid restriction or per kg body weight. These results suggest that the appetite of healthy free-living older adults is not affected by fluid restriction during a single eating episode.
Quote:Prenatal imprinting of postnatal specific appetites and feeding behavior.
Epigenetic influences on the fetus's genotype have been shown to occur during intrauterine life. Experimentally imposed extracellular dehydration in pregnant rats (a model for human hyponatremia caused by gravidic vomiting) brings about a dramatic enhancement of salt appetite not only in the dam, but also in offspring when they reach adulthood. This phenomenon has been verified in human newborn infants and adults whose mothers experienced nausea and/or vomiting during pregnancy. Alcohol consumption during pregnancy enhances its palatability for the offspring. Ingestion of olfactory test substances like anise or carrot by the mother during pregnancy gives rise to a preference for the same testants in the offspring. Under- or overnutrition in the pregnant mother appears to play a role in reprogramming the postnatal regulation of both feeding and fat reserves in offspring. Both maternal under- and overnutrition during pregnancy predispose the offspring to later development of obesity and type 2 diabetes mellitus. A careful examination of the systems concerned with the regulation of food intake, and the neurosubstances involved in such regulation, reveals some of the mechanisms by which maternal nutritional status can affect the offspring and their food-related behaviors.
Quote:Acute effects of exercise or sauna on appetite in obese and nonobese men.(1997)
To study the effect of exercise on appetite in men, hunger, thirst, taste perception, energy intake, and macronutrient choice were assessed in relation to exercise and to sauna; the latter was done to correct for dehydration and rise in body temperature. Since exercise is used to prevent and cure obesity, subjects included obese as well as nonobese men. Thirty subjects (25 +/- 7 years, BMI 22.8 +/- 1.6 and 28.5 +/- 1.9) were given twice, in random order before and after 2 h of cycling at 60% of Wmax, 2 h of sauna, or 2 h of rest, an ample choice from solid and liquid almost single-macronutrient food items and a taste perception test with solutions of sucrose, citric acid, NaCl, quinine, a mixture of these, and a carbohydrate electrolyte solution. After cycling as well as after sauna, in comparison to after rest, subjects lost 3 +/- 0.5% of body mass, while thirst, fluid intake, perception of sweet at relatively low concentrations, and percentage of energy coming from carbohydrate increased significantly. Only after cycling compared to after rest did perception of bitterness at a low concentration increase and hunger and energy intake decrease. We conclude that exercise induced a short-term reduction in hunger and energy intake, whereas exercise and sauna induced a short-term increase in taste perception of sweet at the lower concentration, while macronutrient preference of carbohydrate increased.
Quote:Effects of dietary chloride restriction in lactating dairy cows.
Early-lactation Holstein cows fed a corn silage-based diet low in chloride and supplemented with sodium bicarbonate were observed for clinical, metabolic, and production alterations over the course of 8 to 11 weeks. In 3 of the more severely affected cows, metabolic derangements included a rapidly developing primary hypochloremic, secondary hypokalemic and hyponatremic metabolic alkalosis, and hemoconcentration. Clinical signs included severe hypophagia, weight loss, muscle weakness, hypogalactia, dehydration, constipation, cardiopulmonary depression, and a depraved appetite. It was concluded that the rapid progression of these derangements, apart from any anatomic abnormalities or infectious causes, emphasizes the need for rapid assessment and therapeutic intervention in primary imbalance associated with body chloride depletion and metabolic alkalosis.
(This post was last modified: 07-06-2012 12:13 PM by wiserd.)