Sports Nutrition and Hydration: The Complete Guide

Keeping your body hydrated is a very essential part of the process of sports nutrition.

​If you do not have enough water in your body at any given time, your body will ultimately suffer. It is a fact of life that can not be denied.

​As an athlete, not providing yourself with the necessary amount of water, or limiting it, can cause you to have numerous problems including the risk of serious health complications.

​On top of that, your game will suffer without the right amount of water.

Why Water Matters!

Without taking you too far back to science class, think about the serious job that water has in your life and in your body.

  • It has to be there to move the vitamins, minerals and other nutrients through your body. It keeps blood moving which carries the fuel that your cells need for energy.
  • Additionally, water helps to move out the waste products from your cells. This allows them to keep your cells at an optimal level.
  • Finally, your body uses fluids to keep the body at the right temperature, there by protecting your health overall.

Bottom line. Can you live without water? No. When it comes to sports nutrition, it is nothing short of essential.

How water helps in sports nutrition is important for you to know and to practice. When your body burns energy, it produces heat. That heat races through your body.

If you think of your body as a car, if the engine gets too hot, it can not perform as it should. Therefore, you will find a way to keep your engine cool, water is a necessity.

​Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body.

Since you are working on developing muscles, enhancing your physical characteristics, you realize that your body needs those nutrients to get where they need to go.

how much water should you take

Source: Womenshealthmag

For that, they need water to push them through.

Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

The Importance Of Staying Hydrated

​Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

  • ​If you lose 2% of your body’s fluid, your overall performance will considerably drop.
  • If you lose 5% of your body’s fluid, you can find yourself facing heat exhaustion, which is not good. Now, you are barely moving.
  • ​If you lose 10% of your body’s fluid, you are at risk for heat stroke and even death through dehydration. In other words, game over.

How Much is Enough?

Do you think you can just drink a glass of water when you are thirsty? Thirst is actually the first sign of dehydration.

Drinking water

Source: MTL Blog

Do you think you can just drink a glass of water when you are thirsty? Thirst is actually the first sign of dehydration.

​If you get to the point of being thirsty, you have already lost at least one percent of your body’s fluids and are already putting your body at risk.

​There is not too much, drink more than enough to quench your thirst. Do not stop when you are no longer thirsty either.


It is essential that you are always keeping those fluids moving in your body, pumping energy to your cells so that you can perform.

There are plenty of misconceptions out there about how much water is enough water for you to have in your body.

​The fact is that your body should not be restricted during your practice, your warm up or during your game.

​Your body needs water consistently throughout.

drinking water the right way from lifehack

Drinking water for effectiveness from


11+1 Paleo Lunch Ideas That Aren’t Sandwich 😍

It's been a while since we had a recipes roundup added to Nutritionrealm FOOD.

Earlier this year we've had you take a look at 9 out of the most popular recipes in 2017 and some very good looking, amazing and healthy waffle recipes.

That's not all, In our 2017 weight loss workout challenge, we implored NR readers to eat clean instead as it's got many benefits as seen in our daily healthy lifestyle checklist. A must read.

The paleo system of eating is one of the most popular diets on earth, It involves eating only foods that are naturally made. Unprocessed foods. Unfiltered, as given by nature and ...

Of course it's got it's own perks, Eating Paleo is often regarded as eating clean. Just as we've encouraged you to do that this year, Here's 13 healthy paleo lunch ideas & their recipes to add to your archive.

Also Read: Paleo Food Recipes That Are Perfect For Lunch​

Ready to see them?

1. Fall Chicken Avocado Pear Salad

Fall Chicken Avocado Pear Salad

Perfect for salad lovers. Get the full recipe:

2. Spicy Chicken & Sweet Potato Meal Prep

Spicy Chicken and Sweet Potato Meal Prep

Awesome stuff. Get the full recipe:

3. Paleo Sweet Potato Waffles

Paleo Sweet Potato Waffles

Not only for lunch, You can try this for Breakfast too 😍😍. Get the full recipe:

4. Curried Cauliflower Rice Kale Soup

Curried Cauliflower Rice Kale Soup

Gimme some. Get the full recipe:

5. Bruschetta Grilled Chicken Zoodle Bowls

Bruschetta Grilled Chicken Zoodle Bowls

You'll love this zoodle bowls. Get the full recipe:

6. Roasted Winter Veggie Power Bowl 

Roasted Winter Veggie Power Bowl

Get the full recipe:

7. Fish Tacos Bowls (Gluten FREE)

Fish Tacos Bowls (Gluten FREE)

Great for vegan as well. Get the full recipe:

8. One Pot Chicken Teriyaki Zoodles

One Pot Chicken Teriyaki Zoodles

It's amazing. Get the full recipe:

9. One Sheet Pan Shrimp Fajitas

One Sheet Pan Shrimp Fajitas

Get the full recipe:

10. Shrimp Salad Bowl With Mango Salsa

Shrimp Salad Bowl With Mango Salsa

Healthy & beautiful. Get the full recipe:

11. Pulled Tandoori Chicken

Pulled Tandoori Chicken

Get the full recipe:

12. California Steak Salad

California Steak Salad

With Chimichurri dressing. Get the full recipe:

Love these paleo lunch ideas? You'll love the paleohacks cookbook recipes with over 200 easy, healthy and delicious paleo recipes. Where to find it? Click paleohacks cookbook recipes to discover the treasure.


On Lowering Your Body Cholesterol & Healthy Food Substitutes

An infographic post.

Body cholesterol, calls it the silent killer.

Having a high level of cholesterol is bad for you and unless it is the good type, You should by now have started looking into solutions ASAP as this is not good for the heart.

Having high cholesterol is one of the causing agents of numerous heart diseases and ​terrible ailments such as stroke. This ultimately means that the lower your body cholesterol...

The lower the chances of you getting those life threatening diseases.

Since you wish to learn how this is done (lowering your body cholesterol) and possibly find some amazing healthy food substitutes to complement the process, You've landed here.

Good thinking.

Lets get to the meat of this post then :)​

Lowering Your Body Cholesterol Naturally

There are many ways to reduce your body cholesterol naturally and according to Living a healthy lifestyle is the key to reducing your cholesterol levels. Check this out:

On Lowering Your Body Cholesterol

A few things we'd love to point out from this infographic is that:

1. Smoking is an easy way to get more cholesterol into your body, To lower the rate means lowering the amount of burns you make per day or even do away from burning any.

2. Fruits & Vegetables are not just great at helping you lose weight or boost your energy levels,​ They're also great in keeping your body cholesterol at bay, This is why most of those foods are regarded to as super foods.

3. Eating heart healthy foods and fishes like Salmon is also a great option.

4. Then increasing your physical activities, Very crucial, Check out these ten physical activities to stay fit.​

Heart Healthy Food Substitutes to Reduce Cholesterol

Because most of the time, The main way these cholesterols get into our body is by ingesting it. They're in our foods, what we eat, However, by substituting some simple food and ingredients...

... or switching to healthier options.

You can win this fight against bad cholesterol. Check out the healthy foods on this infographics from​

Lower Cholesterol

At the end of the day, These foods are not only good for lowering your body cholesterol.

They're also good for your heart condition and overall health and fitness.​ Enjoy being healthy and do not hesitate to share this article if it has helped you.


Burn 300 Calories in 10 Days With This Countdown Workout Routine

Have you ever torched 300 calories off from your body's weight?

Want to know what it feels like to burn 300 calories in ten days using a simple countdown workout routine that requires you carry out some simple moves.

Who would've thought burning 300 calories could be this easy. This initiative is targeted at helping you get more exercise into your busy day.

If you have more time on your hands, You'll also love this simple spell your name workout challenge we created for you.

Lets jump right in 🙂

burn 300 calories infographic

To burn 300 calories in ten days, This countdown workout routine requires that on the first day you perform:

  1. 10 Jumping Jacks
  2. 10 Squats
  3. 10 Crunches
  4. 10 Push-ups
  5. 10 Jump Ropes

Then as the days pass by you decrease the rate at which you perform those moves by one till the tenth day where you'll be left to perform just one move of each workout routine.

And yes, burning 300 calories of fat can be as easy that.

Also read:

  • Our One Week Daily Workout Plan That Works For Anyone (Read it here).
  • An Easy 2017 Weight Loss Workout Challenge + Nutrition Tips (Read it here)

Got something to say? Use the comment box and don't forget to share 🙂

Diet & Weight Loss

Weight Loss Complete Guide: How to Lose Weight Fast For Teens

​If you're looking for how to lose weight fast for teens then you've come to the right place. You'll not only discover the diets for teenagers to lose weight, You'll learn all there is to know about weight loss for teens.

Want to slim down? Tired of not having that hour glass body shape?

Or perhaps you want to fit in and have your peers stop body shaming you.​ Feeling overweight as a teen? It's okay.

According to the NHANES, 2009–2010, among people ages 2–5, 26.7 percent had overweight or obesity, and 12.1 percent had obesity. Among people ages 6–11, 32.6 percent had overweight or obesity, and 18 percent had obesity.

Among people ages 12–19, 33.6 percent had overweight or obesity, and 18.4 percent had obesity.​

We understand that most teens are challenged with the task of losing weight especially the girls here's why we've created this weight loss for teens guide.

​But first lets give you a clue of what's to come as you might need to dump many of your favorite foods and eating habits that's slowing you down and adding to the body fats you've got.

how to lose weight fast for teens

This article is divided into three main parts.

We hope you'll find it interesting and most probably get your answers.

1. Things to Do Before Weight Loss

This is one of the biggest step to losing weight especially for teens.

In this section of the article we'll list the most important things to do before and when you decide to start your weight loss journey.

Are you ready?

weight loss for teens

I. Prepare Your Mind!

The human brain has some amazing specialties and can help you decide what is best for you, or not.

Before teens can start loosing weight they must for get their mindset right.

To get started, Here are some questions to ask yourself:

  • Am I ready to start losing weight?
  • Is this the right time?
  • Am I really set to dump some food that adds junk to my body?
  • Am I ready to do all the hard work? - Cause it's not really that easy, We'll get there soon.
  • Is this what I really want?

Cause as much as losing weight can be relieving and fun at the same time, If you can't tick all of these questions answered the way they should, You might not be ready and should probably back down.

But if you are? Then this article is for you... The action takers.

Please read on.

II. Make A Weight Loss Goal

This is often the next thing to do. By now you should've already know how much you weigh. It's up to you to determine how much pounds, lbs of fat/weight you wish to shed off.

yoga teen

For example Liz shed off ​ 80 pounds in record time, That shocked her doctors.

Now you should decide too. For example "I wanna go from 100lbs to 65lbs or lower".​ This is usually not hard.

However it is advised to set your weight loss goals to losing lower units and scaling it up as time goes on.

In our guide to getting ready for fitness, We mentioned that when making your weight loss goals to make sure they're S.M.A.R.T aligned.

how should you set your weight loss goals

As you can see above, your weight loss goals need to be specific, As specific as possible would be great. Then next is it measurable? We mentioned tracking how many lbs you wish to lose.

You should know by now you have to measure everyday to keep track of your weight loss.

Then next is achievable. How achievable is your goal? Is it relevant or not? Then the last not least is, Your goals should be time based.

III. Start Working On Your Weight Loss Goals

From the next day As soon as possible. As soon as you've determined everything from step I and II.

Then now's a good time to pay attention to number 2 phase of this article to weight loss for teens.

Sit tight for it.

2. Eating Healthy & Proper Nutrition

Healthy eating and nutrition has a lot to play in the weight loss goals of a teenager. Most teens often think to lose weight, The solution is to eat less or not even to eat at all when in reality it is the other way round.


Here are a few things that has to do with nutrition for diets and weight loss.

1. Eat Your Meals Properly

By that, You shouldn't skip any meals all in the name of wanting to lose weight. In fact we recommend that you eat four to five smaller meals.

This should keep your blood sugar at bay and you shouldn't feel as hungry as you're supposed to.

2. Do Some Light Exercise

Preferably before you take breakfast. It doesn't matter if you were only able to do 3 push ups or just stretching as that's good for fitness.

Don't take it too far with your body. You're just getting started and this is not the time for rigorous exercises yet so keep it at bay and maintain your light exercise and breakfast routine.

sit ups

Least I forget, This also helps speed up your body metabolism rate. Do NOT give into your cravings.

3. Adopt Some Healthy Eating Habits

You probably don't know it yet but the way at which you eat sometimes do affect how it works your body. First and foremost you shouldn't eat anything from 9PM - 6AM.

Now's the time to start operation Stop Midnight Snacking.​

Because metabolism is slow at those times and the rate at which your body processes the food is poor, Besides this will keep your on a schedule, Disciplined.

Avoid Eating While Standing Up

A good healthy eating habit to adopt is to eat on a table.

If you're not used to one, It will take time and your body should adjust just fine. Sit down to chew your meals and break every food particle down.

Proper chewing also​ makes the work of metabolism faster.

Make Most Of Your Meals

Avoid buying food where you don't know most of it's content. Make your own meals and reduce or refrain from buying your food at the cafe.

If you're the type that goes to the restaurant often, you should see the list of foods they have online even before heading there to make sure you won't be eating or tempted to take what's not great for your weight loss goal.

Love Snacking? Consider These...

​If you're the snacker then you should pack your snacking jar or list full of healthy foods only and do away from the bad ones.

Whenever you wish to snack then make sure to eat only healthy fruits and vegetables that will do you much good. Take a look at these healthy eating best practices.

They'll help you a lot.

Here's a list of healthy foods that burn stomach fat, Make sure to try these. ​

4. Drink Lots of Water

drinking water

Water has a huge role to play when it comes to losing weight fast. Generally it is advised to drink at least eight cups of water per day.

Fluids are good for the body, Other than water there are also others with almost no calories you can take like juices, special smoothies and others.

At most it's important not to push your body too much. Do what is great for you but do not be lazy to do what must be done.

3. Exercise and Workouts

On this section we've got you covered. Workouts and exercise to lose weight fast for teens. This is where most of the work is done.

On we've done most of the work for you, Tons of resources.

Lets get started.​

1. How to Get The Best Body Shape (The Ultimate Visual Guide)​

In this post, We've made a list of over 2o visual graphics and infographics to help you get the best body shape, The body of your dreams.

In this post you'll find:

  • The List of Healthy Foods For Weight Loss
  • How to Pack The Perfect Gym Bag
  • The Best Songs to Listen to Whilst Working Out
  • No Equipment Exercises to Lose Weight Fast
  • Healthy Smoothies to Lose Weight Fast
  • Squatting Techniques for the Perfect Body
  • The Yoga Essentials & Musts For Weight Loss
  • Tips to Enhance Your Workouts & More...

This post has been shared over 24,000 times... You'll find it useful.

2. Get 6 Pack Abs Fast With These 15 No Equipment Workout Exercise

You wish to get 6 pack abs fast? You need exercise. Exercising with no equipment? Can they get you results? The answer is YES.

We made a list of 15 unique no equipment exercises you can practice at home​. Exercises to get you ripped without giving you the stress of having to go to a gym.

This is one of the most shared and viewed post on our blog.

piyo banner

3. Five Moderate Exercise For Better Fitness 

A simple infographic we designed with all of Nutritionrealm's readers and fitness beginners out there in mind. We simply listed five easy workout methods to get started with.

These moves are easy to pull off and can be done almost anywhere.

4. Three Minutes Arm Exercise Anyone Can Do... Anyone

Feel your arms are too big? And there's a need to have it reduced? This post or should we say set of visuals is for you. We got them from BuzzFeed where a certified trainer shows us how to workout your arms in three minutes flat.

Anyone can pull off these moves and so can you.

Hint: the ​article has been shared over 9000 times.

5. The Complete Guide to Exercising Outdoor & The Benefits

This is one of the most complete guide we've ever written this year. It contains over 10 benefits of exercising outdoor, techniques and how to go about it.

You'll learn the various exercises you can do outside of your home and a gym. It's fun, refreshing and rewarding.

Weight loss for teens is not rocket science, In fact this is the best time to curb those fats before they turn something else. You should also remember to walk as much as you can and do some light jogging.

Those do help. We've added a list of cool article for further reading.

Happy losing weight teen 🙂​​​


Soul Nutrition: 21 Ways to Nourish Your Body/Elevate Your Mind

Today's nutrition-ish post isn't about food.

Rather it is about your general health and wellness from within, Making your soul happier and alive than ever before.

We're happy to present this infographic that describes ​summarizes 21 ways for you to feel better and happier.

After all with all the healthy living and eating hullabaloo, The goal ​is to be happier in your inner and outer self. Lets not waste time. Here's the infographic.

21 Ways to Nourish Your soul

1. Yoga - Practicing yoga has many benefits, As seen in this infographic and in this post published earlier, It increases your body flexibility and improves muscle. There are different yoga poses aimed at helping you solve different problems.

For example these moves are aimed at helping you get better sleep.

2. Aromatherapy - Aromatherapy from the many things used in this session can help de-stress a stressed mind​. It's defined as the art and science of using naturally extracted aromatic from plants to balance and promote overall body health and wellness.

Develop A Healthy Soul

3. The use of Aphrodisiacs. Here's more info on this from

4. Oil Pulling - Mostly from coconuts has many health benefits ranging from detoxing the body and mouth helping you fight bad breath.

5. Volunteer to do something.

6. Take a deep breath.

7. Take inflammation fighting foods.

8. Meditation - This is often considered one of the best things to do for you, Check out these 7 amazing benefits of meditation.

9. Sleep On It.

10. Take walks frequently, research has shown that this can help solve tons of health problems.

11. ​Feed your intelligence.

12. Read a lot.

13. Bala​nce your chakras.

14. Keep a journal.

15. Get moving.

16. Practice compassion.​

17. Use Scalar energy.

18. Get a Reiki massage​.

19. ​Accupuncture.

20. Feng Shui.

21. Embrace yourself.​


Recipes Roundup: Valentine’s Day Dessert Ideas For Vegans

Valentine's day dessert ideas for vegans whaaaaaat?

If you're here reading this post right now, chances ​are that you're bracing for the upcoming valentine's day & your're most likely a vegan.

Super nice.

In this post you'll discover up to 11 vegan friendly desserts to make, surprise a​nd serve your lover with on the special lovely day called the Valentine's day.

They're easy to make, fast, and healthy.

Ready to see what these dessert ideas​ are and where to get em? Keep scrolling.

1. Vegan Tiramisu with Strawberries

Vegan Tiramisu with Strawberries

Get the full recipe:

2. Super-Fudgy Vegan Chocolate Cake with Avocado Frosting

Super-Fudgy Vegan Chocolate Cake w/ Avocado Frosting

Get the full recipe:

3. Raspberry Ripple and Chocolate Raw Cheesecake Bars

Raspberry Ripple & Chocolate Raw Cheesecake Bars

Get the full recipe:

4. No-Bake Strawberry Swirl Cheesecake

No-Bake Strawberry Swirl Cheesecake

Get the full recipe:

5. Vegan Chocolate Salted Caramels

Vegan Chocolate Salted Caramel

Get the full recipe:

6. Chocolate Avocado Mousse with Coconut Whipped Cream

Chocolate Avocado Mousse with Coconut Whipped Cream

Get the full recipe:

7. Chocolate Chia Pudding for Two

Chocolate Covered Strawberry Cheesecake Bites

Get the full recipe:

8. Chocolate Covered Strawberry Cheesecake Bites

Chocolate Covered Strawberry Cheesecake Bites

Get the full recipe:

9. Raspberry Dusted Chocolate Fudge Brownie Truffles

Raspberry Dusted Chocolate Fudge Brownie Truffles

Get the full recipe:

10. 5 Ingredient Vegan Turtle Truffles

5 Ingredient Vegan Turtle Truffles

Get the full recipe:

11. Fresh Strawberry Cupcakes with Strawberry Coconut Frosting

Fresh Strawberry Cupcakes with Strawberry Coconut Frosting

Get the full recipe:


Eye Nutrition: Foods That Keep Important Parts Of The Eyes Going

Where I come from, My people will say the eyes is the light of the body.

It's true sort of, The eyes is a very vital part of your body. It illuminates your world and just like every other important part of your body, It is prone to illness when proper care is not taken.

In today's post about eye nutrition (the infographic from blog).

We're going to look at the most important parts of the eyes, Conditions that affect them, vitamins and minerals needed to keep them up and running...

... and ofcourse, Foods that supply you a healthy dose of those supplements.

Let get started with the infographic first so you quickly catch a glimpse of this post.

eye nutrition

The infographic above summaries everything we ought to discuss today but nonetheless lets look at a few things.

​The eye is a very fragile part of the body, Most of the foods mentioned above are all we consume in our everyday meal one way or the other.

Provided you're eating healthy.

The most common foods in this list are:

  • Salmon​, Considered an energy boosting food in this post). Grab a list of 9 healthy salmon recipes.
  • Sweet Potatoes, Here's 11 sweet potato recipes we shared not too long ago.
  • Spinach
  • Eggs

Most of the consumables are made up of proteins too.

Some of the most important parts of the eye Cornea, Optic nerve should also be taken care of.

Don't forget that it's also vital to check in with your oculist from time to time for proper eye health and wellness, It's very important.

Stay and remain healthy.

The nutritionrealm team wishes you the best.