Fluid Requirements &Food Selection

ND Sport – Nutrition for Weight Management

Estimating Fluid Requirements

Normal fluid needs are between 30-35mls per kilogram of body weight per day

Or 1ml per calorie of energy requirement

Estimating Fluid Requirements

As rough guide basic fluid intake based on body weight can be estimated by using the following formula:

Fluid requirement = 30-35mls per Kg of body weight

Estimating Fluid Requirements

Fluid requirements can also be predicted from calculations to estimate energy requirements

But remember – additional fluid will be needed by sportspeople to cover sweat losses both during and after training and competition

Individual Activity

Estimate your basic daily fluid intake requirements

Having done this, work with the people next to you think how you could monitor your fluid status during exercise.

Food Selection

We will look at food selection based on the following:

Before training or competition

During training or competition

After training or competition

Before Training or Competition

Pre competition meal aims to top up muscle and liver glycogen stores

•Should be carbohydrate rich

•Low in fat

•Low in fibre

•Contain a moderate amount of protein

Remember larger meals take longer to digest & nerves can delay digestion

Before Training or Competition

Competition – not time to experiment with new foods

Pre-event meal should include:•Familiar foods

•Enough fluids

•Solid foods eaten up to 2 hrs before

•Liquid meals and carbohydrate drinks up to 30 or 60mins before

Before Training or Competition

Devise suitable pre-event meal strategies for use by sports people competing at different times of day identified below:

9:30am (early morning competition) 2:30pm (afternoon competition) 6:00pm (early evening competition)

During Training or Competition

Fluid loss a major consideration during training or exercise

isotonic sports drinks - good especially if exercise last more than 60mins

Water - OK for less than 60mins

During Training or Competition

Solid food may be needed for endurance or ultra endurance (4hrs) – energy bars or gels useful as concentrated carbohydrate source

During Training and Competition

Read the handout from www.brianmac.co.uk – following the 7 rules set out in this handout, determine what fluid requirements are needed for your own training/competition

What kind of drink would best suit your requirements and why?

After Training or Competition

What is taken in, how much, and how quickly, after an intense workout or competition, all influence recovery process

Refuelling should begin as soon as possible

After Training or Competition

Sensible choices of food and fuel = quicker recovery, ready for next training session

Important for those:•In intense training

•Involved in multiple daily workouts, or rounds of a competition

After Training or Competition

The longer refuelling is delayed the more time it will take to fully refuel

May be easier to have smaller meals and snacks eaten often at regular intervals to help maximise glycogen replacement

After Training or Competition

Should eat high carbohydrate snack, low in fat as soon as possible after training/competition (within 1st ½ hour) – muscles capacity to refuel is at its greatest

Make sure eat next meal – high in carbohydrate within 2 hours

After Training or Competition

Rehydration should start immediately

Carbohydrate drinks – assist energy and glycogen replacement – particularly useful if activity been intense

Type of Drink

Hypotonic drinks – quickly replaces fluid lost through

sweating Low in carbohydrates Popular with jockeys and gymnasts – need

fluid without carbohydrate boost Drink after tough exercise Directly target main cause of fatigue –

dehydration – by replacing water and energy fast

Type of Drink

Isotonic Drink – Quickly replace fluid lost by sweating Provide carbohydrate boost Most common drink for athletes Popular with middle & long distance

runners

Type of Drink

Hypertonic Drink – Supplement daily carbohydrate intake Contain higher levels of carbs than isotonic

and hypotonic drinks Drink after exercise Help top up muscle glycogen stores Can be taken during exercise to meet

energy needs But should be taken alongside isotonic

drinks to replace fluid

After Training or Competition

Through searching the internet research the range of sports drinks available. Pay particular attention to the three different types of sports drink: hypotonic, isotonic and hypertonic, and when these might best be used.