Endurance

How To Relieve a Side Stitch

The side stitch, also referred to as exercise related transient abdominal pain (ETAP), is a common condition experienced at one time or another by most people who regularly engage in sports or exercise.

Characterized by a sharp, stabbing pain just beneath the ribcage, this frustrating cramp occurs most frequently during vigorous activity that involves a lot of up and down movement, such as running or jumping. The pain is caused by a spasm of the diaphragm muscle when the ligaments extending from the diaphragm to the internal organs (particularly the liver) are stretched.

Though it can occur on either side of the abdomen, the side stitch occurs much more frequently on the right side. Why is that? When you inhale, your lungs fill with air, and your diaphragm is forced downward. When you exhale, your lungs contract and your diaphragm rises. While running, approximately 70% of people exhale as their left foot hits the ground with only about 30% of people exhaling as their right foot hits the ground. The latter group is more likely to experience side stitches. As the right foot hits the ground, gravity pulls your internal organs, including the liver, downward. If you are exhaling at the same time, then your diaphragm rises as your lungs contract, resulting in stretching of the diaphragm. This repeated stretching can lead to spasms in the diaphragm.

To treat a side stitch, it is best to stop, or at least reduce the intensity of, the activity that caused the stitch. Take deep, even breaths until the pain subsides. Applying manual pressure to the painful area can also help to alleviate the pain. If you tend to exhale as your right foot touches the ground, try to adjust your stride so that your left foot hits the ground as you exhale.

There are also steps you can take to prevent side stitches from occurring in the first place:

  • Stretch thoroughly before exercising, focusing on the lower back and abdominals.
  • Avoid eating for one to two hours before a workout, because food in the stomach can create more force on the ligaments and increase cramping.
  • When running, make sure to take deep, even breaths, as shallow breathing leaves the diaphragm consistently raised, not allowing the ligaments to lower far enough to relax.
  • Drink more fluids to avoid dehydration, which can increase muscle cramps.

Hydration is Key for Peak Performance

Water is one of the most important components of the human body. Making up almost 2/3 of the body, water assists nearly every part of the body in functioning efficiently. Just to give you an idea of how important water is to our health, consider this: our blood is made up of 92% water, and our brains and muscles are each made up of 75% water. Water plays a critical role in regulating body temperature, cushioning and protecting joints and vital organs, delivering nutrients and oxygen to all the cells in the body, and removing waste from the body.

For athletes and individuals who exercise regularly, staying sufficiently hydrated is also critical to exercise performance. The body can lose more than a quart of water in one hour of exercise, and if there is not enough water for the body to cool down through perspiration, dehydration occurs. Exercising while in a dehydrated state can result in exhaustion, muscle fatigue, loss of coordination, heat exhaustion, and in more extreme cases, heat stroke.

The Food and Nutrition Board recommends that women consume 91 ounces of water daily, and that men consume 125 ounces daily, with approximately 80% of your daily intake coming from beverages, and 20% through food.1 People who exercise regularly need even more, especially if they are working out in warm to hot weather. Women typically do not require as much hydration as men due to smaller body size, slower perspiration rates and electrolyte loss, and lower metabolic rates during exercise.

However, the rate at which individuals sweat and dehydrate varies depending on length and intensity of exercise, altitude, and temperature. There are two simple methods that will help you determine your individual hydration needs. First, monitor your urine. You should have a large amount, and urine should be pale (unless you are taking vitamins or other supplements, which can darken the color of urine for several hours). Dark, concentrated urine generally means you are dehydrated. Second, weigh yourself before and after exercise. Drink 16 to 24 ounces of water for every pound lost after a workout.

To ensure that you are properly hydrated for your workout, be sure to consume an adequate amount of fluids 24 hours before you exercise. You should also prehydrate with 17 to 20 ounces of water at least two hours before exercising, and drink 7 to 10 ounces of fluids every 10 to 20 minutes during your workout. And as stated, after completing a workout, consume 16 to 24 ounces of water for every pound of weight lost to help your body recover and rehydrate for your next workout.2

Though water is generally the best fluid replenisher for most individuals, if you are engaging in high-intensity exercise for longer than 45-60 minutes, sports drinks containing sodium can help to replace electrolytes lost during your workout faster than water. Individuals who sweat profusely during a workout or who have a high amount of sodium in their sweat (evidenced by salt stains or rings on your workout clothes) may also want to opt for sports drinks, and monitor their diet to make sure they consume enough sodium.

References:
1. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf
2. Casa DJ, et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. J Athl Train 2000;35(2):212-24.

MCT Fuel®

MCT Fuel®
MCT Fuel®MCT Fuel®
$17.44

• A quick acting, highly concentrated liquid energy source*
• Powered by medium chain triglycerides and vitamin E
• Reduces muscle protein breakdown*
• Promotes fat loss*
• Vegetarian formula

How It Works: 

Twinlab® MCT Fuel® is a quick acting, highly concentrated liquid energy source containing medium chain triglycerides (MCTs) and vitamin E.* It helps to reduce muscle protein breakdown and also promotes fat loss.*

Research shows that medium chain triglycerides provide more than twice the energy power of carbohydrates and protein.* MCT Fuel can be used as an alternative to high carbohydrate energy drinks for those bodybuilders on low-carbohydrate, high-protein diets.*

Suggested Use: 

Take 2 tablespoons 2 to 4 times daily, either alone or mixed with your favorite beverage. For best results, take 2 tablespoons before exercise, and use as part of a low-fat diet and exercise program.

Product Specs:
Size/Count: 16 fl. oz. (474ml)
Form: Liquid
Flavor: Orange

WARNING:
Do not use if pregnant or nursing. Consult a health care professional before use if you are taking any medication or have any medical condition. Not recommended for use by individuals under the age of 18 without parental permission. KEEP OUT OF REACH OF CHILDREN.

Pure Fuel®

Pure Fuel® 4PK
Pure Fuel® 4PKPure Fuel®
$6.99

• The liquid energy supplement to power you through without weighing you down*
• Infuses your body with the energy you need to keep going, whether it’s at the office or the gym*
• 0 calories, 0 carbs, 0 fat, 0 sugar, and very low sodium per can
• Provides 100% daily value of vitamin C and many B vitamins
• Lightly carbonated
• Vegetarian formula

At the point of exhaustion, Pure Fuel® provides the energy you need to break through and keep going.*

How It Works: 

Unlike other products, Pure Fuel® contains 0 fat, 0 calories, 0 carbohydrates and 0 sugars. It also contains only 15 mg of sodium. And to make Pure Fuel even better, we added 100% Daily Value of Vitamin C, Vitamin B6, Vitamin B12, Niacin, Riboflavin and Pantothenic Acid.

Pure Fuel is powered by our proprietary blend, an energy-enhancing fusion of Guarana Seed Extract, Caffeine, Taurine, American Ginseng Root Extract, Eleutherococcus Senticosus Root Extract, Green Tea Leaf Extract and Ginkgo Biloba Leaf Extract – everything you need to keep going, and nothing added to slow you down!*

Suggested Use: 

Serve cold.

Product Specs:
Size/Count: 12 fl. oz.
Form: Liquid

Ultra Fuel®

Ultra Fuel® - Orange
Ultra Fuel® - OrangeUltra Fuel® - OrangeUltra Fuel® - Fruit PunchUltra Fuel® - Fruit Punch
$19.95

Superior Carb Blend for Superior Performance*

Maximizes replacement of glycogen to:
• Extend endurance*
• Speed recovery*
• Help improve overall performance*

Vegetarian Formula

How It Works: 

More advanced than simple carb energy products, Twinlab® Ultra Fuel® is a complete performance supplement.*

The superior carbohydrate profile contains an advanced blend of 100 grams of high quality carbohydrates in the form of glucose polymers (the ultimate complex carb), plus important carbohydrate and energy metabolizers.

Clinical studies show that a balanced ratio of complex and simple carbohydrates, like those found in Ultra Fuel, provides energy and enhances recovery, enabling participants to perform longer and produce greater output.* Scientific studies also prove glucose polymers are direct precursors to glycogen synthesis in muscle.*

Ultra Fuel maximizes replacement of glycogen in hard-working muscles, extending endurance, speeding recovery and helping to improve overall performance during training.*

Suggested Use: 

Add 4 level scoops of powder to 16 fl oz of cold water.

Product Specs:
Size/Count: 52.8 oz. (1498g)
Form: Powder
Flavors: Orange, Fruit Punch

WARNING:
This product is not to be taken by pregnant or nursing women or by persons under the age of 18. KEEP OUT OF REACH OF CHILDREN.



Proudly manufactured in our NSF® GMP for Sport™ registered facility.

Electrolyte Fuel®

Electrolyte Fuel®
Electrolyte Fuel®Electrolyte Fuel®
$9.99

Improved Fruit Flavor!
• Concentrated Electrolyte Refueling
• Concentrated Spray Delivers Electrolytes Equivalent to One Serving of a Leading Electrolyte Replacement Beverage in Only 10 Sprays*
• Replaces Electrolytes Lost Through Perspiration During Intense Exercise*
• Vegetarian Formula

How It Works: 

Endurance athletes will love our convenient spray which delivers concentrated electrolytes equivalent to one serving of a leading electrolyte beverage, without the sugar and calories of typical sports drinks. Research shows replacing electrolytes like sodium and potassium lost through perspiration can enhance performance.*

Suggested Use: 

10 sprays are equal to a serving of a leading electrolyte beverage. Use as needed and take with your favorite beverage.

Product Specs:
Size/Count: 2 fl. oz.
Form: Spray

WARNING:
Do not use if you are pregnant or nursing. Consult a health care professional before use if you are taking any medication or have any medical condition. Not recommended for use by individuals under the age of 18 without parental permission. KEEP OUT OF REACH OF CHILDREN.

Endurance Fuel® Powder

Endurance Fuel® Powder
Endurance Fuel® PowderEndurance Fuel® Powder
$43.99

• The nutrition your body needs before, during and after intense exercise*

How It Works: 

Twinlab® Endurance Fuel® is a serious multi-stage formula that anticipates the body’s needs for pre, during and post-race nutrition.

Defense Complex: Fusion of antioxidants combined to protect muscles during exercise.*
Endurance Blend: Beta-Alanine supports muscular endurance, power and output; a powerhouse carb blend releases energy faster (waxy maize, glucose), sustains it (maltodrextrin), and acts as an energy reservoir to help you finish strong (isomaltulose); electrolyte blend aids proper hydration and helps you overcome heat stress.*
Recovery Matrix: Time released whey and casein proteins, at a 4:1 carb-to-protein ratio, help prepare muscles for faster recovery even during activity.*

Clinical studies indicate that Beta-Alanine raises the anaerobic threshold in endurance athletes without any weight gain. It also assists power athletes to delay fatigue, combined with a host of clinically tested nutrients to enable longer performance and greater output.*

Suggested Use: 

Mix 1 scoop (31g) with 20oz of cold water in a glass or water bottle. Use before, during and after exercise.

Product Specs:
Size/Count: 2.4lbs/ 1.1kg
Form: Powder

WARNING:
Do not use if pregnant or nursing. Consult a health care professional before use if you are taking any medication or have any medical condition. Not recommended for use by individuals under the age of 18 or without parental permission. KEEP OUT OF REACH OF CHILDREN.



Proudly manufactured in our NSF® GMP for Sport™ registered facility.

Energy Fuel®

Energy Fuel®
Energy Fuel®Energy Fuel®
$5.79

• 0 Calories!
• 0 Fat!
• 0 Carbs!
• 0 Sugar!
• All Energy!*
• Delicious & Refreshing
• Vegetarian Formula

How It Works: 

Twinlab’s Energy Fuel® carbonated supplement is not only full of fantastic fruit flavor, but it helps you get the extra energy you need for your demanding high performance lifestyle.* This herbal formula provides thirst-quenching fuel for when you start to run out of energy.*

Suggested Use: 

Serve chilled.

Product Specs:
Size/Count: 8.4 fl. oz. (250 mL) 4-pack
Flavor: Carbonated Fruit Splash