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Hydration & Nutrition for the Avon Breast Cancer Walk

Hydration & Nutrition for the Avon Breast Cancer Walk. Presented by Heather Cherry, RD. Congratulations!. You’re here! You’re making the commitment to TRAIN! Your nutrition is first…. Nutrition: Before, During & After Exercise. Fluids Needs Macronutrient needs

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Hydration & Nutrition for the Avon Breast Cancer Walk

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  1. Hydration & Nutrition for the Avon Breast Cancer Walk Presented by Heather Cherry, RD

  2. . Congratulations! You’re here! You’re making the commitment to TRAIN! Your nutrition is first…

  3. Nutrition: Before, During & After Exercise • Fluids Needs • Macronutrient needs (carbohydrate, protein, fat) • Recovery

  4. 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

  5. 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

  6. 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

  7. 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.

  8. 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

  9. 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.

  10. 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

  11. 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

  12. 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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