Transcript Quick & Healthy Meals

Hydration: Overview
Hydration
Your daily fluid needs
How exercise increases your need
What and how much to drink
Before, during and after exercise
Setting up a hydration plan
Battle of the beverages
Your daily fluid needs
Drink water throughout
day
Your fluid needs:
Body weight (lbs.) divided
by 2 = ounces per day
Indicators of hydration:
Pale yellow urine
Relatively frequent
Exercise Increases Fluid Needs
Working muscles generate heat. We sweat
(lose water) to get rid of this heat.
If water is not replaced, the body decreases sweat
rate to conserve blood volume
Heart works harder to move blood
The body still needs to get rid of heat.
Some of the blood that was taking oxygen to
muscle is diverted to the skin to get rid of heat
Heart rate and body temperature increase
Pre-Exercise Hydration
Athletes who avoid fluids prior to exercise:
Fatigue more quickly
Complain of dizziness
Experience faster rise in core body temperature
Have increased heart rate
Perform sub optimally
Before Exercise: Fluid Intake
Drink 1-2 cups of
water (fluids) about 2
hours prior
Consuming fluid prior
to exercise lowers core
temps & heart rates
during exercise when
compared with no fluid
consumption.
Alcohol
Poor energy source because it doesn’t
contribute to muscle glycogen
Heavy drinking can promote dehydration
Moderate drinking not likely to harm
performance if properly hydrated.
Women = 1 drink; men = 2 drinks
Don’t use to replace fluids after exercise.
Caffeine
1 hour prior: 3-6 mg of caffeine per kg. of
body weight improves performance during
prolonged endurance exercise.
Weight (lbs) ÷ 2.2 = kilograms
Benefits of caffeine:
Decreases the perception of fatigue
May increase the force of muscle contractions
Increases the use of fat as a fuel for muscle
Caffeine in Drinks
Drink
Regular Coffee
Amount
16 ounces
Caffeine
200-400 mg
Espresso
1 shot
Black or Green Tea 8 ounces
75 mg
20-50 mg
Arizona Iced Tea
5-Hour Energy
8 ounces
2 ounces
11 mg
207 mg
Energy Drinks
Coke
8 ounces
12 ounces
80 mg
35 mg
During Exercise
Thirst not an adequate
indicator of need
Create hydration plan
Exercise < 60 minutes
Water
Exercise > 60 minutes
Sports drink for increased
stamina
Provides water, carbs & sodium
Sports Drinks & Performance
During Exercise: Carbohydrates
Choose a drink with 4-8% carb content
What type of carbohydrates (sugars)?
Glucose, sucrose & maltodextrin are absorbed
faster than fructose
Sports drinks use small amounts of fructose
Do not choose drink that is solely fructose
Several types of sugar increase absorption
% Carbohydrate Calculation
Look at the Nutrition or Supplement
Facts Label
Determine the # grams of carbohydrate
in 8 ounce (240 ml) serving size
Grams of carbs ÷ 240 ml x 100 = %
carbohydrate content.
During Exercise: Electrolytes
Sodium, chloride & potassium help maintain:
Body fluid levels
Muscle contractions
Nerve impulses
Sodium is most important to replace
Recommended: 100-200 mg per 8 oz.
Read Nutrition Facts Panel: Avoid products
containing >10% Daily Value of any electrolytes
Don’t take potassium supplements
During: How much to drink?
4-8 oz (1/2 -1 c.) every
10-20 min = 24 oz/hour
30-60 grams carbs/hour
> 60 grams/hr -bloating,
cramping & diarrhea
Small amounts better
tolerated than large
amounts.
After Exercise
Drink 24 oz. (3 c.)
fluid for every lb. lost
Sodium in drinks help
promote hydration
Monitor hydration by
urine color & volume
What about carbs &
protein?
After Exercise: Carbohydrates
Within 30 minutes after exercise:
Best to consume carb drink - chocolate milk or
sports drink
Sucrose and glucose are better at restoring
glycogen than fructose from fruit
Replacing glycogen after strenuous training helps
minimize fatigue
First 2 hours, replaced at 8% per hour: then 5%/hour
After Exercise: Protein
Does it promote protein synthesis?
Cyclists drank carb-only, protein-only and carbprotein drink 2 hours after workout
Carb-protein drink had greatest insulin levels –
deducted this would lead to protein production
Does it help replenish glycogen?
Carb-protein drink provided more energy (43%)
than other drinks & enhanced glycogen stores
Other studies have not replicated results
Energy content most important to make glycogen
After Exercise: Protein
Current recommendation:
Consume 6-20 grams of essential amino acids
in post exercise meal
For recovery, consume protein & carbs as
soon as possible and within 3 hours after
exercise.
Hydration Plan (extra credit)
Title note card: Hydration Plan
Name on upper right corner
Review what you learned about hydration. Write
down at least 2 things to know about what & how
much to drink for exercise lasting >1 hour.
Open note & book, may work with others.
1. Before:
2. During:
3. After: