Fluid Requirements & Food Selection ND Sport – Nutrition for Weight Management
Estimating Fluid Requirements <ul><li>Normal fluid needs are between 30-35mls per kilogram of body weight per day </li></u...
Estimating Fluid Requirements <ul><li>As rough guide basic fluid intake based on body weight can be estimated by using the...
Estimating Fluid Requirements <ul><li>Fluid requirements can also be predicted from calculations to estimate energy requir...
Individual Activity <ul><li>Estimate your basic daily fluid intake requirements </li></ul><ul><li>Having done this, work w...
Food Selection <ul><li>We will look at food selection based on the following: </li></ul><ul><li>Before training or competi...
Before Training or Competition <ul><li>Pre competition meal aims to top up muscle and liver glycogen stores </li></ul><ul>...
Before Training or Competition <ul><li>Competition – not time to experiment with new foods </li></ul><ul><li>Pre-event mea...
Before Training or Competition <ul><li>Devise suitable pre-event meal strategies for use by sports people competing at dif...
During Training or Competition <ul><li>Fluid loss a major consideration during training or exercise  </li></ul><ul><li>iso...
During Training or Competition <ul><li>Solid food may be needed for endurance or ultra endurance (4hrs) – energy bars or g...
During Training and Competition <ul><li>Read the handout from  www.brianmac.co.uk  – following the 7 rules set out in this...
After Training or Competition <ul><li>What is taken in, how much, and how quickly, after an intense workout or competition...
After Training or Competition <ul><li>Sensible choices of food and fuel = quicker recovery, ready for next training sessio...
After Training or Competition <ul><li>The longer refuelling is delayed the more time it will take to fully refuel </li></u...
After Training or Competition <ul><li>Should eat  high carbohydrate snack, low in fat as soon as possible after training/c...
After Training or Competition <ul><li>Rehydration should start immediately </li></ul><ul><li>Carbohydrate drinks – assist ...
Type of Drink <ul><li>Hypotonic drinks –   </li></ul><ul><li>quickly replaces fluid lost through sweating  </li></ul><ul><...
Type of Drink <ul><li>Isotonic Drink – </li></ul><ul><li>Quickly replace fluid lost by sweating </li></ul><ul><li>Provide ...
Type of Drink <ul><li>Hypertonic Drink – </li></ul><ul><li>Supplement daily carbohydrate intake </li></ul><ul><li>Contain ...
After Training or Competition <ul><li>Through searching the internet research the range of sports drinks available.  Pay p...
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  1. 1. Fluid Requirements & Food Selection ND Sport – Nutrition for Weight Management
  2. 2. Estimating Fluid Requirements <ul><li>Normal fluid needs are between 30-35mls per kilogram of body weight per day </li></ul><ul><li>Or 1ml per calorie of energy requirement </li></ul>
  3. 3. Estimating Fluid Requirements <ul><li>As rough guide basic fluid intake based on body weight can be estimated by using the following formula: </li></ul><ul><li>Fluid requirement = 30-35mls per Kg of body weight </li></ul>
  4. 4. Estimating Fluid Requirements <ul><li>Fluid requirements can also be predicted from calculations to estimate energy requirements </li></ul><ul><li>But remember – additional fluid will be needed by sportspeople to cover sweat losses both during and after training and competition </li></ul>
  5. 5. Individual Activity <ul><li>Estimate your basic daily fluid intake requirements </li></ul><ul><li>Having done this, work with the people next to you think how you could monitor your fluid status during exercise. </li></ul>
  6. 6. Food Selection <ul><li>We will look at food selection based on the following: </li></ul><ul><li>Before training or competition </li></ul><ul><li>During training or competition </li></ul><ul><li>After training or competition </li></ul>
  7. 7. Before Training or Competition <ul><li>Pre competition meal aims to top up muscle and liver glycogen stores </li></ul><ul><ul><ul><ul><li>Should be carbohydrate rich </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Low in fat </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Low in fibre </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Contain a moderate amount of protein </li></ul></ul></ul></ul><ul><li>Remember larger meals take longer to digest & nerves can delay digestion </li></ul>
  8. 8. Before Training or Competition <ul><li>Competition – not time to experiment with new foods </li></ul><ul><li>Pre-event meal should include: </li></ul><ul><ul><ul><ul><li>Familiar foods </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Enough fluids </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Solid foods eaten up to 2 hrs before </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Liquid meals and carbohydrate drinks up to 30 or 60mins before </li></ul></ul></ul></ul>
  9. 9. Before Training or Competition <ul><li>Devise suitable pre-event meal strategies for use by sports people competing at different times of day identified below: </li></ul><ul><li>9:30am (early morning competition) </li></ul><ul><li>2:30pm (afternoon competition) </li></ul><ul><li>6:00pm (early evening competition) </li></ul>
  10. 10. During Training or Competition <ul><li>Fluid loss a major consideration during training or exercise </li></ul><ul><li>isotonic sports drinks - good especially if exercise last more than 60mins </li></ul><ul><li>Water - OK for less than 60mins </li></ul>
  11. 11. During Training or Competition <ul><li>Solid food may be needed for endurance or ultra endurance (4hrs) – energy bars or gels useful as concentrated carbohydrate source </li></ul>
  12. 12. During Training and Competition <ul><li>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 </li></ul><ul><li>What kind of drink would best suit your requirements and why? </li></ul>
  13. 13. After Training or Competition <ul><li>What is taken in, how much, and how quickly, after an intense workout or competition, all influence recovery process </li></ul><ul><li>Refuelling should begin as soon as possible </li></ul>
  14. 14. After Training or Competition <ul><li>Sensible choices of food and fuel = quicker recovery, ready for next training session </li></ul><ul><li>Important for those: </li></ul><ul><ul><ul><li>In intense training </li></ul></ul></ul><ul><ul><ul><li>Involved in multiple daily workouts, or rounds of a competition </li></ul></ul></ul>
  15. 15. After Training or Competition <ul><li>The longer refuelling is delayed the more time it will take to fully refuel </li></ul><ul><li>May be easier to have smaller meals and snacks eaten often at regular intervals to help maximise glycogen replacement </li></ul>
  16. 16. After Training or Competition <ul><li>Should eat high carbohydrate snack, low in fat as soon as possible after training/competition (within 1 st ½ hour) – muscles capacity to refuel is at its greatest </li></ul><ul><li>Make sure eat next meal – high in carbohydrate within 2 hours </li></ul>
  17. 17. After Training or Competition <ul><li>Rehydration should start immediately </li></ul><ul><li>Carbohydrate drinks – assist energy and glycogen replacement – particularly useful if activity been intense </li></ul>
  18. 18. Type of Drink <ul><li>Hypotonic drinks – </li></ul><ul><li>quickly replaces fluid lost through sweating </li></ul><ul><li>Low in carbohydrates </li></ul><ul><li>Popular with jockeys and gymnasts – need fluid without carbohydrate boost </li></ul><ul><li>Drink after tough exercise </li></ul><ul><li>Directly target main cause of fatigue –dehydration – by replacing water and energy fast </li></ul>
  19. 19. Type of Drink <ul><li>Isotonic Drink – </li></ul><ul><li>Quickly replace fluid lost by sweating </li></ul><ul><li>Provide carbohydrate boost </li></ul><ul><li>Most common drink for athletes </li></ul><ul><li>Popular with middle & long distance runners </li></ul>
  20. 20. Type of Drink <ul><li>Hypertonic Drink – </li></ul><ul><li>Supplement daily carbohydrate intake </li></ul><ul><li>Contain higher levels of carbs than isotonic and hypotonic drinks </li></ul><ul><li>Drink after exercise </li></ul><ul><li>Help top up muscle glycogen stores </li></ul><ul><li>Can be taken during exercise to meet energy needs </li></ul><ul><li>But should be taken alongside isotonic drinks to replace fluid </li></ul>
  21. 21. After Training or Competition <ul><li>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. </li></ul>

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