Hydration & Nutrition for the Avon Breast Cancer Walk
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Hydration & Nutrition for the Avon Breast Cancer WalkPresented byHeather Cherry, RD
.Youre here! Youre making the commitment to TRAIN!Your nutrition is first
Nutrition: Before, During & After ExerciseFluids NeedsMacronutrient needs (carbohydrate, protein, fat)Recovery
HYDRATIONRegulation of Body TemperatureDehydration can cause an increase in core temperature leading to:Heatstroke, Sunstroke, Heat cramps, FatigueDecrease in blood volume, which increases stress on the cardiovascular systemGreatest variable for performance2% body weight loss= decrease performance3% loss = 4-8% decrease in aerobic power*Studies by Susan Barr, Michael Sawka, Kent Pandolf, and John Green leaf
Proper Fluid IntakeGet 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 hydratedIts worth the bathroom trip!Sweat is 99% water16-32 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 exerciseMost or All of your fluid replaced during the walk should be supplemented with carbohydrate and electrolytes
Carbohydrates are your friendsLow carbohydrate diets/programs put on hold.AtkinsKetogenicMost efficient fuel to burn.Spare protein breakdown during exercise.Helps with muscle recovery.
One Hour before the walkLow glycemic index carbohydrate sourcesSee attachment Slower gastric emptying25-50 grams: yogurt with fruit, 1 c oatmealSmall amounts of protein are appropriateDuration macronutrient20% converted to blood sugar slowlyDairy, cottage cheese, peanut butter
hour before the walkHigher glycemic index carbohydratesConvert into blood sugar quickly15-30 grams: sports GU8-16 oz cups sports drink4-8 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 SportSports Gels have a greater carbohydrate concentration and can slow gastric emptying
Recovery4:1 Carbohydrate to protein ratioSports recovery drinksImportant to continue drinking electrolytes after the walk 1 cup of fruit with c cottage cheese, bagel with a few slices of turkey, 1 c pasta with meat sauce, yogurtEat within 30 minutes of the exerciseSupplementation? XANGO
Thank you and good luckPlease contact me if you are interested in more individualized nutrition prescriptionRemember to ENJOY yourself!