Hydration Nation
What is lost in sweat?
Fluid + electrolytes (mostly sodium)
What does a performance plate include?
CARBS- PROTEIN - COLOR (VEGGIES/FRUIT) - HEATHY FATS + FLUIDS
Pre-training nutrition provides this...
Physical energy and mental alertness
During training/competition, our bodies get energy from carbs stored in muscles as glycogen, which fuel muscles as they work. Eating enough carbs can improve performance by preventing low blood sugar, and “hitting the wall or bonking”— being forced to slow down or stop. Not having enough carbs can also cause the body to break down muscle for energy.
Purpose of nutrition recovery:
Replenish from training and set your self up for the next session.
Fruit is a carbohydrate source
TRUE
Another way fluids are lost other than sweating?
Breathing! Altitude exposure results in increased ventilation + air at altitude is cold and dry, therefore greater water loss occurs through breathing.
Which macronutrient is needed in greatest percentage for a swimmer?
CARBOHYDRATES: Training and competition in cross-country skiing requires a high-energy intake, with at least 60% provided by carbohydrates, ~20% by protein, and around ~20% by fat.
Better pre-training snack: Banana + chocolate chips or handful of salted almonds + jerky?
Banana with chocolate chips!!
After training or performance an athlete needs carbohydrate and protein.
Carbohydrate helps refuel the body.
Protein helps to....
Repair damaged muscle tissue
Coconut water is a good source of electrolytes
False, not enough sodium
Ways to self monitor hydration?
Check pee color and frequency, weight in/out during training to track losses.
Don't wait until URINE trouble!
Questions to ask yourself before using a nutrition supplement...
1. Is it safe? (3rd party tested, recommended by dietitian, researched?)
2. Is it appropriate for YOU?
3. Am I doing everything I can to maximize performance/recovery through food and daily habits?
What would be a good meal for an athlete to eat 3 hours BEFORE training?
....
Best time to recover post-training/competition:
Within 30 minutes after event/session.
Nutritional supplements are regulated by the FDA (Federal Drug Administration)
FALLLLLLSSSSE
Percentage of body weight loss where performance decreases significantly
2% body weight loss (example: if you weigh 150 lbs= 3lbs lost during training)
Why is iron and vitamin D important for an athlete?
IRON- Transports oxygen to muscles cells & every other cell in the body
Vitamin D: Bone health, immune support, supports muscle repair/synthesis (works like a hormone in the body)
General carbohydrate target amount during exercise per hour:
30g-60g of carbohydrates per hour
A necessary non-nutritional recovery strategy critical for repairing and restoring the body from training and stress.
SLEEP! Aim for 7++ hours
Almond milk is not nutritionally equivalent to dairy milk
TRUE- While almond milk is a milk alternative, it does not have the same nutrition profile as normal cow's milk.
Per 1 cup...
Almond Milk
Protein: <1g
Carbohydrate: 2g
Dairy Milk
Protein: 8g
Carbohydrate: 12g
MINIMUM recommendation to drink per day
Minimum= 1/2 your body weight (lbs) in ounces
Two main nutrition contributors to fatigue during exercise?
Low carb intake + dehydration
Good options to eat when having a "nervous stomach" before competition
Smoothies, sports drink with calories, oatmeal with banana, cereal, any pre-digested/ pureed foods to ease digestion. Limit caffeine and fat content.
4 R's of recovery and what are they?
REPLENISH- carbohydrate fuel stores
REPAIR- repairing and building new muscle tissue
REHYDRATE- losses during training/competition
REINFORCE- the immune system through refueling
Bananas are the best source of potassium
False- While Bananas are a great potassium source, Check out these foods that contain even more:
Potatoes (With Skin)
Avocado
Dark Leafy Greens
Watermelon
Edamame Beans
Spinach
Black Beans
Yogurt