Recovery and Hydration

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Recovery and Hydration Remi Famodu: WVU Dietetic Intern

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Recovery and Hydration. Remi Famodu: WVU Dietetic Intern. Nutrition and Performance. What determines sports performance? Genetics Training Nutrition Good nutrition helps you train longer and harder Delays fatigue Help your body recover faster after working out - PowerPoint PPT Presentation

Transcript of Recovery and Hydration

Page 1: Recovery and Hydration

Recovery and Hydration

Remi Famodu: WVU Dietetic Intern

Page 2: Recovery and Hydration

Nutrition and Performance What determines sports performance?

Genetics Training Nutrition

Good nutrition helps you train longer and harder Delays fatigue Help your body recover faster after working out Perform much better overall

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What Fuels Training and Performance? Calories! Carbohydrates

The primary source of fuel for aerobic activities, both short and long-term

Glycogen – storage form in muscle, liver, heart Proteins

Essential amino acids Helps repair and build muscle

Fats Heart healthy fats vs. saturated fats

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Carbohydrates in Foods Athletes are sometimes carbohydrate deprived

Low “carb” craze is NOT for active athletes Confusion over weight management and restricting

calorie intake and restricting “carbs” Fruits and Vegetables

Eat the colors of the rainbow Breads and Cereals

Go for whole grains as much as possible Milk and yogurt

Choose low fat or fat free – not to save calories but to reduce saturated fat and cholesterol

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Importance of Good Nutrition Pre-exercise eating and hydration are

recommended to athletes so they take in what they need daily to keep muscles fueled and hydrated, optimize performance, and ensure adequate recovery.

Athletes rely on glycogen stores from muscle and liver and on fat stores to fuel energy during training. Pre-exercise eating contributes to energy with

continuous exercise > 1 hour Helps athletes concentrate more

Can make the difference between winning and losing

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Pre-exercise meals Carbohydrate dense

Improves endurance and is beneficial for those training after and extended period time without food (early morning practice or competition)

Make sure to eat breakfast! Restores liver glycogen after the night fast Can increase suboptimal muscle glycogen stores

Contains a little amount of protein

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Pre-exercise meal examples Bagel with peanut butter Medium banana, ½ cup blueberries and a

piece of string cheese Fig bar, 1 cup yogurt, ¼ cup of granola Granola bar and fruit

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Tips for pre-exercise eating Eat foods familiar to you

You do not know how a food will react in your stomach Experiment with foods during training instead of

competition Foods to avoid:

High fiber cereals (bran) Carbonated beverages, fruit juices and alcohol (it takes

1 hour for your body to get rid of 1 oz of alcohol) Large amounts of caffeine Broccoli or cauliflower (gas and bloating) Fatty foods (i.e pepperoni, salami and hot dogs) Fried foods Dried fruits (i.e raisins and apricots)

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Post-exercise recovery Eating after an exercise is just as or more

important than eating before exercise May need to:

Replenish liver and muscle glycogen Replace water and electrolytes lost through sweating Repair muscle damage Build skeletal muscle proteins

Essential in helping the athlete recover quickly to get out there and do it again the next day

Eat to replete! Make this a priority.

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Timing “Within 15”

Eat or drink something containing carbohydrates and protein within 15 minutes of completing exercise to replete muscle and liver glycogen stores

Research shows that this is when insulin is working at its best. Glycogen building is enhanced and skeletal muscle is

more sensitive to insulin’s action We continue to burn calories after exercise; “Not eating,

than depleting” Not eating afterwards may acquire an additional day to

recover

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Post-exercise meal composition Recommend 1.0 g/kg body weight/ hour

followed by the same amount at 2 hour intervals for 4 to 6 hours to maximize glycogen storage

Can be consumed solid or liquid forms It is important to note, that recovery nutrition is in

your pantry. Don’t need to buy products for proper recovery.

Should contain a 4:1 carbohydrate to protein ratio Example: If you need 50 g CHO, then you will need

12.5 grams of PRO

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Carbohydrate Needs Calculation NOTE: 1 pound = 2.2 kilograms First, covert your weight in pounds to

kilograms # of pounds/2.2 kg = weight in kg

Ex. 120 lbs/2.2 kg = 50kg Need 1 gram CHO for each kg of body weight

50kg = 50g CHO

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Snack Ideas following exercise Chocolate milk Recovery Shake Sports Drink (Only a sports drink) Trail Mix Sandwich (PB&J) Bagel with PB Yogurt with fruit Lowfat cheese and crackers

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Hydration for Top Performance

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Importance of staying hydrated Essential for:

Cardiovascular health Body temperature regulation Injury prevention (~75% of our muscles are made

of water) Recovery from activity!

A body that is not properly hydrated cannot perform to its maximum

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Problems with Dehydration Increased heart rate (every liter of sweat loss

↑ HR by 8 beats/minute---heart must work harder)

Impaired ability to appropriately regulate body temperature

Early-onset fatigue (lightheadedness, tired, headaches)

Increased perceived effort of exertion Decrease in sustained attention (↑ response

time and ↓ task accuracy) Increase chances of injury

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Reasons for dehydration Beverages too concentrated in sugars (takes

too long to empty into gut and make its way to muscles)

Superstitions or trying of new beverages Beverage advertisements and packaging Athletes who limit meals The more dehydrated = less likely to drink

(feeling of full when you do drink) Drinking only when thirsty or mouth is

dry(when you are thirsty you are already dehydrated!)

Accessibility! (if it isn’t around, the don’t think about it)

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How can you tell if you’re dehydrated

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Fluid Recommendation Before Exercise ACSM recommends ~5 to 7mL/kg of fluids (via

food and fluid) at least 4 hours before exercise General rule: Drink 2 cups of fluid 2 hours before

exercise to promote adequate hydration and allow time for excretion

What to drink? Water! Fluid with sodium may help encourage fluid

consumption and retain body water

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Fluid Recommendation During Exercise Energy production during exercise is inefficient

Generates heat and increases core body temperature Sweat! (Can be 0 L to 2 L or more per hour)

Factors affecting sweating: Intensity, duration, genetics, sex, fitness level, acclimation to

environment, humidity, clothing or equipment Goal is to drink enough to minimize dehyrdation without

overdrinking! Drinking during exercise is athlete specific (sweat loss

calculation) General rule: Drink 1 cup every 10-15 minutes

What to drink? Training/event > 1 hour or very intense; gatorade or sports

drink to replace electrolytes (sodium, chloride and potassium) and promote fluid intake

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Fluid Recommendation After Exercise Goal is to replace fluid and electrolytes

This can be done by fluid or food intake (Gatorade, salty snacks or foods, soups, pretzels, jerky)

General Rule: Drink 2 cups for every pound lost during the duration of the exercise

Salty Sweater? Muscle cramps, sweat stings eyes, salt on skin or

clothes after exercise General Rule: Consume sports drinks after

exercise, eat salty snacks, add extra salt to foods, drink salty beverages

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What should athletes drink? Cold Water! 100% fruit juices Sports drinks (Only during sport activities) Milk Coffee or Tea Alcohol decreases performance!

Delayed rehydration, delayed muscle recovery, restless sleep, excess calories, overly active appetite

Carbonated beverages not before, during or after exercise

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Tips to hydrate Keep a filled water bottle around you at ALL

times Drink early and often If you’re drippin’, better be sippin’ Flavor it with fruit for more appealing taste Drink a glass with each meal

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Questions?