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Sports Nutrition: Hydration & Recovery Tips

1. During exercise, it is important to stay hydrated by drinking water. Signs that enough water is being consumed include the urge to urinate after exercise and clear or light yellow urine. Sports drinks can provide carbs and electrolytes but should not contain stimulants. 2. Foods and drinks to avoid during exercise include soft drinks, juices, protein shakes, fruits, and fructose powder as they can cause stomach upset. 3. After exercise, the first 30 minutes is a fat burning window where just water should be consumed. Following that is the recovery period where carbs from fruits and protein shakes should be consumed along with potassium from foods like bananas to replace lost electrolytes.

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74 views2 pages

Sports Nutrition: Hydration & Recovery Tips

1. During exercise, it is important to stay hydrated by drinking water. Signs that enough water is being consumed include the urge to urinate after exercise and clear or light yellow urine. Sports drinks can provide carbs and electrolytes but should not contain stimulants. 2. Foods and drinks to avoid during exercise include soft drinks, juices, protein shakes, fruits, and fructose powder as they can cause stomach upset. 3. After exercise, the first 30 minutes is a fat burning window where just water should be consumed. Following that is the recovery period where carbs from fruits and protein shakes should be consumed along with potassium from foods like bananas to replace lost electrolytes.

Uploaded by

Tasniiem Khmbata
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Sports Nutrition

Lecture 12: Nutrition during the exercise


What we should do during exercise?
1. Drinking water:
You should have enough water during exercise.
-1 glass per 10-15 minute, because having insufficient water may lead
to dehydration. Consequently, decreasing your performance.
How do we know, if we have enough water or not? You can evaluate this with
two signs:
a. The feeling or urge to urinate right after ending exercise
b. Orange or strong yellow color of urine.
Sign A is more reliable than sign B, because sometime some food or
supplements can change the urines color. For example taking Vitamin B2 or
Riboflavin can change the color of urine.
2. Adding 1 spoon of Honey or Brown Sugar
Adding 1 spoon of Honey or Brown Sugar to drinking water to get some more
energy, this is applicable only if your exercise will take more than 90 minutes.
In some cases the trainers add Amino acids to the drinking water to gain more
energy. But if your exercise takes longer than 90 minutes, it will not help!
3. Sport drinks:
Every sports drinking must contain the following:
10% Carbs (more than 10% leads to stomach upset)
Plus Potassium
No stimulants (Caffeine, Guaran, Mahuan).Before exercise you can have
coffee but not during exercise.
4. Big No-nos during exercise:
Pop or Soft drinks or Carbonated drinks
Juices

Protein shakes
Fruits
Fructose powder
These will give you a stomach upset during exercise. Pylorus is a small valve
between Duodenum and stomach. Usually, only water and low concentrated
fluids can go through this valve. When you eat some fruit during exercise and
they cannot go through the Pylorus, then they go back to Esophagus and force
you to choke.
Some trainers add some Fructose powder to their drinking water. Remember
this is totally wrong and leads to stomach upset too. You can take them after
exercise!

Post- Exercise Diet:

This is a more complicated part of sports; because there are more chemical
changes that happen in the body. Post workout diet is usually classified in two
specific periods:
1. Fat burning period
Within 30 minutes after exercise, we are going to have just water (2 glasses,
500 ml). We call this period: Anabolic window, because during this phase all
Amino acids is absorbed into the muscle cells and the body retains the
Hydrogen molecules which needs to build the muscle cells.
2. Recovery period:
a. During this phase, you need some carbs, fruits (Banana), because your
blood sugar starts to go down and you have to raise it up again. Fruits
are the good choice.
b. You need more Protein. Protein after exercise comes in two forms:
Liquid and Protein shakes. Protein shake is better than liquids (40 gr.).
c. Potassium, as you lose minerals during exercise by sweating, you have
to replace it. If you dont replace Potassium, you may experience two
things: Exhaustion and Cramps. Food sources of Potassium are: Banana
(460mg), Tomato juice, Yogurt, Sweet Potato (660mg).
d. Salt: everyones need for Salt is different from one person to another.
Usual gym goers dont need to replace it.

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