Issue 097
January 2013
Whether you’re getting ready for a tough session, a run in the heat, or attempting to rehydrate after a cut, glycerol can help. FO’s resident nutrition expert has the facts...
Daniel Pierce VP of brand strategy and product development at Gaspari Nutrition. He also studies BJJ at Codella Academy, Team Renzo Gracie.
Proper hydration is one of the most fundamental elements of sports nutrition, and something we all understood even as children. If you don’t drink enough water while training, you’ll get dehydrated.
The average 70kg man’s body mass is about 60% water which comes out to about 40 liters. The brain’s mass is about 70% water and the lungs consist of almost 90% H2O. Needless to say, water is an essential component of the body and all major organs involved in performance. When you look at it this way, drinking a few liters of water a day doesn’t seem like such a chore after all does it?
PLASMA VOLUME AND PERFORMANCE
Typically, a 2% drop in water volume will start to have some effect on performance and cause signs of dehydration. At this stage, an average athlete may suffer up to a 30% drop in performance output, thirst and fatigue – which is one of the reasons why maintaining proper hydration during training is extremely important as opposed to just before and after. At around a 5% loss in water, performance is severely hindered, headaches can ensue and muscle dysfunction will occur.
If you’ve ever cut water for a weigh-in this explains why you feel like absolute crap and even moving can be painful. Anything over 15% loss in water can be fatal which is why proper hydration, even when cutting water for the scale, is critical. However, just taking in water doesn’t mean adequate hydration will occur, as you need critical electrolytes on top of carbohydrates to ensure your glycogen stores are built back up properly.
BLACK BAG HYPER-HYDRATION & RAPID REHYDRATION
So how can glycerol help you? First off numerous studies have demonstrated a balanced ratio of glycerol to water can help increase performance or replenish plasma volume while limiting exercise-induced water loss before during or after exercising.
Other studies have shown that oral glycerol added to electrolyte infused sports drinks have a better effect on rehydration than the same sports drinks alone. Even more effective was when oral glycerol was added to an intravenous (IV) fluid (0.9% sodium chloride) regimen.
THE BOTTOM LINE
Whether you are a recreational Brazilian jiu-jitsu practitioner, or trying to make your way through the domestic ranks and into the UFC, maintaining proper hydration and dealing with the negative effects of a water cut to make weight for a competition are part of your daily life.
All together, exercise performance following glycerol rehydration or hyperhydration has been reviewed in 18 studies. Some of the major outcomes demonstrated a 24% increase in time to exhaustion, a 5% increase in power, and a 4% increase in timed trial performance. Even more intriguing is that glycerol-induced hyperhydration has shown better regulated core temperature and reduced the effect of perceived fatigue when used in high-heat environments.
Numerous forms of glycerol are found on the market in ingredients such as glyceryl citrate, sodium and calcium glycerophosphate, glyceromonostearate, and pure vegetable glycerine. Out of all of these, the best is pure vegetable glycerine. Simply add your desired amount to your favorite sports drink, such as Gaspari Nutrition’s Glycofuse, for an insane rapid hydration combination.
Note: IV rehydration and glycerol falls under WADA’s S5 diuretics and other masking agents banned list. You should consult with the appropriate governing body before taking this or any other dietary supplement product.
The average 70kg man’s body mass is about 60% water
