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 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, Power. Ade, 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!
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