Fluid/Nutrition Around Activities

 

1.  Fluids

         A. General:  difficult to give an exact amount...each person is different                   

                        1.  "read your pee"...goal is pale yellow (dark yellow, orange = under hydrated)

                        2.  Thirst is a late sign of dehydration

            B.  Before activity

                        1.  For ideal fluid balance at start of activity...approximately 4 hours before activity drink                                                 ~10 oz/ 100 pounds (allows for elimination of excess before activity).

                        2.  No need for hyper-hydrating

            C.  During activity

                        1.  Actual need varies according to environmental conditions and sweat rates

                        2.  Experiment...find out what works best for individual          

 

2.  Foods pre-activity

            A. Focus = carbohydrates (CHO*) + some protein + minimize fats

                        1.  CHO easiest to digest

                        2.  Provides immediate fuel and fuel storage

                                    a.  CHO less than 1 hour prior...goes directly to blood glucose 

                                    b.  CHO greater than 1 hour prior...goes to muscle glycogen as well

                        3.  Maximizing glycogen stores helps you to exercise harder and maintains endurance

                        4.  Guidelines for CHO intake

                                    a.  if eating less than1 hr before...~ 200 calories/100 pounds                                  

                                    b.  if eating about 2 hours before...~400 calories/100 pounds

                                                a.  yogurt and banana

                                                b.  energy bar ratio of CHO to protein...3:1 or 4:1

                                                c.  granola bar

                                                d.  dried fruit

                                                e.  fruit smoothie

                                    c.  if eating about 4 hours before...~800 calories/100 pounds

                                                a.  oatmeal with nuts and raisins

                                                b.  bagel with peanut butter

                                                c.  dense cereal (Grape Nuts, Wheaties, Granola, Raisin Bran) and yogurt

                                                d.  pancakes with syrup

                                                e.  noodles, spaghetti...1-2 cups

                        5.  Eat familiar foods...and 'practice' eating before activities

                       

3.  Foods during Activity...focus on hydration 1st, CHO 2nd

            A. First hour...only water (pre-exercise snack fuels first hour)

            B.  After 1 hour...continue w/ hydration + 100-300 calories of CHO (sports drink, dried fruit)

 

4.  Fueling after Episode...focus on hydration + food with CHO/ Protein ratio = 3/1

            A.  Hydration is primary

            B.  1st hour after activity...muscles easily assimilate protein & are efficient at absorbing CHO

                        Examples:

                        a.  2% chocolate milk

                        b.  Sports drink (Gatorade) plus a protein bar

            C.  The athlete needs to bring this for after the game.

 

*CHO = carbohydrate.  In the body CHO is converted to glucose which is the fuel the body uses for any kind of activity.  CHO is stored in the body as glycogen which can be converted to glucose.