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Winning
Racquetball : Skills, Drills and Strategies
Millions of Americans play racquetball, yet
instructional material is scarce. This guide, written by a veteran
instructor (Turner) and a ranked professional (Clouse) provides
tips for both the seasoned recreational player and the novice. They
examine everything from equipment to match strategy in straightforward,
conversational language augmented by more than 140 photos and line
drawings. Readers will learn how to select a racquet and a facility;
how to condition themselves specifically for the sport; and how
to avoid the most common types of injuries. There are also excellent
tips for doubles play, mental conditioning, and gamesmanship. In
addition, the authors break the game down into offensive and defensive
skills, an approach often overlooked in racquet-sport instructionals.
A key feature is the inclusion of drills to develop the recommended
shots and strategies. Too often players just play, forgetting that
even a minimal amount of time devoted to skill development can pay
huge dividends. In areas where the sport is popular, this is the
instructional of choice.
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Subject: Re: Sports Drink
recommendation?
Date: Sat, 22 Feb 2003 19:26:01 GMT
From: Ed Arias
Joseph, here's some things to think about concerning rehydration.
1. Sodium is the most important factor ... you need to replace the sodium
lost in sweat. A drink with 25-50mmol/L should be sufficient. Following
an
hour or more of rball, you may lose close to 2% of your body mass (i.e.
~4lbs in a 200lb person) ... you will have a) lost water (4lbs water =
1.8L), and b) lost a lot of sodium in sweat (~50mmol/L) ... so you'll
have
lost a considerable amount of sodium ... If you drink just water
following exercise, you exacerbate the effects from the absolute sodium
lost
with further diluting the sodium you retain in your system. This decreases
your plasma osmolarity which further affects your fluid balance ... the
kidneys think there's too much water in your system and you'll urinate
even
more than you normally would, taking you further into negative fluid
balance. So the point is you should take in as much sodium as possible
following exercise ... any excess sodium will just be removed in the
restroom.
2. Obviously, the volume you drink is important ... again any extra volume
or sodium will be lost in urine. This is really where the glucose comes
into play ... in terms of fluid replacement. After playing hard, what
would
you rather drink ... gatorade or salted-water? This is the real reason
why
there's sugar in Gatorade, so its tastes good. Plus a little sugar helps
with gastrointestinal absorption of the water.
Now, aside from rehydration, if you want to replenish your energy stores
cause you have another match in a few hours ... then you definitely want
to
drinking a glucose-protein drink like Endurox almost immediately (within
30
min) following your previous match ... in this window, your muscle will
"supercompensate" their glycogen loss ... but don't forget the
sodium/volume
also.
During a match, you want to drink something like Gatorade, to perturb
the
effects of fluid loss and if the match is long enough, the sugar will
help
maintain your blood glucose and ultimately spare the muscle glycogen which
is your real fuel source.
Overall, I've tried the Endurox stuff and its awesome. I'll take the
Gatorade and feel good later but won't have the energy ... the endurox
restores both.
Hope this helps and didn't come out too confusing.
--
Ed Arias
ProRacquetball.Net
http://www.proracquetball.net/
Alt.Sport.Racquetball "Frequently Asked Questions"
www.geocities.com/racquetball_questions
Joseph wrote in message news:3e56e1c7_2@news.binaries.net...
> I get worn out playing racquetball and am looking for a rehydration
drink
> for between games. When we step out of the court for a drink I just
go to
> the water fountain. I need something more. Perhaps a little glucose
with
> some vitamins. Nothing like Redbull or that sort. No ephedrine. Just
> hydration and perhaps electrolytes. Any recommendation?
>
> Joseph
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