PEDS200 Lecture : Sport Nutirition Continued
22 Dec 2011
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Daily intake y ~2-2. 5 liters/day for sedentary y higher for larger people, hot/humid environments, etc. y ~5-10 liters/day for athletes. Pre-event y ~600 ml, 2 hours before (hyperhydration ) y ~250-500 ml, 15-30 mins before. During an event y ~90- 150 ml every 15 mins of cool water. Recovery y ~500 ml immediately after and small frequent amounts to re-establishbody weight and until urine becomes clear and not stinky. What influences hydration? y maintain a volume of water in stomach to aid gastric emptying y cool fluids may empty faster than warm controversial y solid food, high glucose (>10%), high fat content, high electrolytes (ex. Sodium, potassium, chloride), alcoholic beverages (>4% alcohol light beer only!) Water) from a less concentrated to a more concentrated solution across a semi-permeable membrane (ex. Similiar to water, carbs are a critical nutrient for exercise. Disaccharides y sucrose (glucose + fructose) y maltose (glucose + glucose) y.
