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Page 1: Hydration & Nutrition for the Avon Breast Cancer Walk

Hydration & Nutrition for the Avon Breast Cancer Walk

Presented by

Heather Cherry, RD

Page 2: Hydration & Nutrition for the Avon Breast Cancer Walk

.

You’re here!

You’re making the commitment to TRAIN!

Your nutrition is first…

Page 3: Hydration & Nutrition for the Avon Breast Cancer Walk

Nutrition: Before, During & After Exercise

• Fluids Needs

• Macronutrient needs

(carbohydrate, protein, fat)

• Recovery

Page 4: Hydration & Nutrition for the Avon Breast Cancer Walk

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

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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

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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

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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.

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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

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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.

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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

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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

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• Thank you and good luck

• Please contact me if you are interested in more individualized nutrition prescription

• Remember to

ENJOY yourself!