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Pro Tips from Our Private Gym in Durham: All About Hydration with Dr. Phillip Goglia

We’re catching up with famed personal trainer, Phillip Goglia, again to hear all about his thoughts on proper hydration!. Keep reading to learn about this celebrity trainer’s top hydration tips! We hope you enjoy these fantastic tips!

Can you explain the process in which your body reacts to drinking a beverage before/during/and after a work out?

Before and during a workout your body will use fluids to support electrolyte balance – energy pattern stability – stabilize the transport of nutrients and toxins – support muscular tonus and range of motion – extension and contraction of the muscle – proper temperature regulation – cognitive focus – and reduce the possibility of cramping. After a workout, beverages are used for the replenishment of electrolyte balance – the movement of nutrients and toxins through your system – temperature regulation – cognitive focus.

What are the WORST beverages to drink before a workout?

  • Dairy; phlegm producing it will inhibit oxygen utilization adversely affect digestion produce gas and bloating and possible abdominal cramping
  • Highly caffeinated beverages and or energy drinks with caffeine and taurine combinations; caffeine can over stimulate your central nervous system and cause stress related anxiety while training as well caffeine is a diuretic and a nutrient that generates heat, at which point you risk elevated heart rate shortness of breath and dehydration. Caffeine also expedites the shuttling of sugar to your muscle cells, at which point you will use glycogen at a faster rate and risk losing energy during a workout. This is why endurance athletes use caffeine at the end of their workouts not at the beginning.
  • Alcohol; drinking and working out will empire judgment and balance and hydration. It’s never a good idea to drink and train
  • Electrolyte drinks; electrolyte drinks consumed before a work out adversely affect sweat rate. The result is a cell that is over loaded with electrolytes and is essentially out of balance enough to adversely affect sweating and sweat rate and temperature control
  • Protein shakes; protein should be used post workout to promote an Anabolic event for tissue repair
  • Fermented energy drinks like kambucha; this drink is essentially known for its probiotic benefits – it is not a drink that supplies adequate hydration or energy. Fermented drinks like kambucha also contain a percentage of alcohol that will disrupt training focus balance hydration strength and temperature control

What drink should you reach for instead?

Keep it simple water is the best beverage before and during a workout after establishing a sweat rate with water that provides a temperature pattern sufficient enough to manage correct range of motion and strength then an electrolyte replacement mix can be used… the best available are powders manufactured by bonk breaker and scratch labs. Prior to an extended workout if energy is a concern, the metabolic sugars d-ribose and l-glutamine may be added to water with cinnamon and calcium magnesium and zinc to support endurance capacity and muscular range of motion. If oxygen utilization is a concern, beet extract may be added and as well cordyceps and rhodiola as adaptagens.

How does what you drink affect your energy level and ability to exercise?

Your hydration strategy can ruin a workout or support energy patterns – muscular strength and endurance – heart rate pattern – cognitive focus – muscular tonus – central nervous system stress management. Don’t be fooled by products that are marketed for energy and endurance

Are there any studies you know of about working out + drinking certain items? 

Numerous studies have been performed using cyclists triathletes and marathoners to determine the best benefits of hydration strategies

Anything else you think is important to add to this article? 

Drink your water!


Meet Dr. Philip Goglia
President & Founder of Performance Fitness Concepts
Dr. Philip Goglia  has been a certified nutritionist for over 30 years and holds a PhD in Nutritional Science in addition to being a graduate of Duke University, The American College of Sports Medicine and the National Academy of Sports Medicine. His nutritional expertise is fully measurable, with the proven ability to take all of his clients and athletes to the highest level of their performance and competitive abilities. He has a pedigree of athletic history himself as a high school and collegiate All-American wrestler, a storied 12 year history as a rugby player, a Mr. North America bodybuilding champion, and a Grand-Am motorsports race car driver.Dr. Goglia’s bestselling book, “Turn up the Heat – Unlock the Fat Burning Power of Your Metabolism” is an acclaimed “Best Seller” and was featured on E! Entertainment, CNN, People Magazine, In Touch, Life and Style, In style, Men’s Fitness and Vogue. He is the official nutritional consultant for the Dr. Phil show and The Doctors television shows, and was the nutritionist for Jennifer Grey, for her season 11 win on Dancing with the Stars (and the oldest winner). Having been a three time cancer survivor and once told that he would never walk correctly again or play a sport, he fully understands the commitment it takes to emotionally and physically take a stand for health and well-being. Daily, he supports his clients to overcome their wellness obstacles through the use of his years of education, life experience and wisdom.

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NUTRITION TIP: The Most Important Meal of the Day

Today we are sharing you a top nutrition tip from our fantastic Durham personal trainers about what they consider to be the most important meal of the day!

And yes, we know what you’re thinking… “Really?! Enough with the ‘eat your breakfast’ lecture! We’ve all been hearing that since elementary school!”

Well guess what?! Today we are not talking about breakfast as the “most important meal” but rather the post-workout recovery meal! Is this a meal you’ve been taking seriously lately? So many o us skip this meal because we don’t want to “undo” all the hard work and calories we just burned at the gym. However, the post-workout snack or meal is essential to build muscle and a leaner bod.  In fact, Amanda Carlson-Phillips, vice president of nutrition and research for Athletes’ Performance and Core Performance says:

“Getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.”

You heard her! Make sure you refuel after your workout like gas for your car. Our favorite post-workout snacks include the classic protein shake topped with fresh fruit and granola, lunch meat and veggies with hummus, cheese and peanut butter with apple slices, or a vegetable egg-white omelet.

What’s your favorite post-workout bite?

Thanks to our Durham personal trainers for their great tips! Keep exercising Durham!


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