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Hydration & Nutrition for the Avon Breast Cancer Walk. Presented by Heather Cherry, RD. Congratulations!. You’re here! You’re making the commitment to TRAIN! Your nutrition is first…. Nutrition: Before, During & After Exercise. Fluids Needs Macronutrient needs - PowerPoint PPT Presentation
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Hydration & Nutrition for the Avon Breast Cancer Walk
Presented by
Heather Cherry, RD
.
You’re here!
You’re making the commitment to TRAIN!
Your nutrition is first…
Nutrition: Before, During & After Exercise
• Fluids Needs
• Macronutrient needs
(carbohydrate, protein, fat)
• Recovery
HYDRATION• Regulation of Body Temperature
– Dehydration can cause an increase in core temperature leading to:
• Heatstroke, Sunstroke, Heat cramps, Fatigue
– Decrease in blood volume, which increases stress on the cardiovascular system
• Greatest variable for performance– 2% body weight loss= decrease performance– 3% loss = 4-8% decrease in aerobic power
*Studies by Susan Barr, Michael Sawka, Kent Pandolf, and John Green leaf
Proper Fluid Intake• Get hydrated before the walk! This means
start drinking now!– Pale/clear urine – Throughout the day then 8-16 oz 15-30
minutes before the event
Stay hydrated
• It’s worth the bathroom trip!– Sweat is 99% water– 16-32 oz every hour (may vary on
environmental temperature and intensity)– For every # of water weight lost during
exercise a # of water should be consumed after the exercise
• Most or All of your fluid replaced during the walk should be supplemented with carbohydrate and electrolytes
Carbohydrates are your friends
• Low carbohydrate diets/programs put on hold.– Atkin’s– Ketogenic
• Most efficient fuel to burn.• Spare protein breakdown
during exercise.• Helps with muscle
recovery.
One Hour before the walk
• Low glycemic index carbohydrate sources– See attachment – Slower gastric emptying– 25-50 grams: yogurt with fruit, 1 c oatmeal
• Small amounts of protein are appropriate– Duration macronutrient– 20% converted to blood sugar slowly– Dairy, cottage cheese, peanut butter
½ hour before the walk
• Higher glycemic index carbohydrates– Convert into blood sugar quickly– 15-30 grams: sports GU
8-16 oz cups sports drink
4-8 oz fruit juice (monitor for cramping)
• No protein or fat. This will only slow down gastric emptying and could cause cramping.
During the walk!!!!
• If less then 60 minutes there is no need to supplement carbohydrate.
• Over 60 minute walk should be supplemented with fluid, carbohydrate, and electrolytes.– Sports drinks with 6-8% carbohydrate
concentrations absorb well such as: Gatorade, PowerAde, or All Sport
– Sports Gels have a greater carbohydrate concentration and can slow gastric emptying
Recovery
• 4:1 Carbohydrate to protein ratio– Sports recovery drinks– Important to continue drinking electrolytes
after the walk – 1 cup of fruit with ¼ c cottage cheese, bagel
with a few slices of turkey, 1 c pasta with meat sauce, yogurt
– Eat within 30 minutes of the exercise– Supplementation? XANGO
• Thank you and good luck
• Please contact me if you are interested in more individualized nutrition prescription
• Remember to
ENJOY yourself!