Recovery and Hydration

1. Recovery and Hydration Remi Famodu: WVU Dietetic Intern

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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)

9. 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.

10. 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

11. 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

12. 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

13. 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

14. Hydration for Top Performance

15. 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

16. 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

17. 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)

18. How can you tell if you’re dehydrated

19. 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

20. 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

21. 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

22. 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

23. 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

24. Questions?