Super Bowl Super Shakes

This past Sunday was opening day in the NFL. Crunch-time for 26 professional football teams.

Around PN HQ, it's crunch-time as well.

This year we're working with a host of NFL athletes. And that means Sunday was opening day for us too.

So, to kick off the NFL season with a tasty note, check out this sampling of our "Super Bowl Super Shakes".

Super Bowl Super Shakes

How Much Water?

Tip #20
How Much Water?
by Dr. John Berardi

You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.

Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)

Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)

It should be clear that quite a bit of water is lost per day, especially if you're an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:

• Sedentary individuals drink at least 2L or about 8 cups of water per day
  Athletes in normal climates drink at least 3L or about 12 cups of water per day.
• Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Using photo shoots as motivation? Photo shoots aren’t just for models.

Photo shoots aren’t just for models.

In fact, at Precision Nutrition, we use them as motivation for regular folks trying to accomplish life-changing goals.

To this end, PN Team Member, Amanda Graydon, scheduled a photo shoot to force herself to get into the best shape of her life.

And that she did.

Check out this behind-the-scenes video of Amanda in action.

How To Manage Your Macronutrients

Tip #19
How To Manage Your Macronutrients
by Dr. John Berardi

Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources.

1- www.nal.usda.gov/fnic is the National Agriculture Library's Food and Nutrition Information Center. Here you can find basic information on dietary supplements, an advanced food composition database, information about the food guide, and a listing of interesting resources about special needs, food allergies, etc.

2- www.nutritiondata.com is a fantastic resource and although it uses the food database above, may actually offer a better presentation of the food composition data. It doesn't offer the other information, though.

3- www.fitday.com is another great food composition site that offers much more including online diet and fitness journals.

4- www.calorieking.com offers many of the same resources as fitday.com but has several excellent additional features such as an online 'university' (weekly education about the physiological and behavioral sides of nutrition). The extras cost money but are worth checking into.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!