Fluids and Fuel During Exercise Flashcards
1
Q
Pre exercise food parameters
A
Carb load 1 g per lb of your weight High carb Low fat and fiber Moderate protein 400-800 cals 4-6 hours pre workout
2
Q
Fuel during exercise parameters
A
Less than hour= no food
Prolonged work: (marathon) 30-60 g carbs per hour
15-20 minute intervals
3
Q
Post exercise fuel
A
Normal eating will refuel in 24-48 hours
Severe exercise (triathlon) refuel begins 30 minutes after then a high carb meal every 2 hours up to 3 times
4
Q
Fluid intake before exercise
A
0.8 to .11 oz per lb
5-7 ml/kg
5
Q
Fluid intake during exercise
A
Varies depending on individual and workload, sweat, environment
Ideal: 1:1 fluid replacement to fluid loss
6
Q
What do you drink during exercise
A
Fluids w sodium during prolonged ex
Fluids w carbs to reduce fatigue
7
Q
When to have caffeine and how much
A
30-60 mins before workout
3-6 mg/kg weight
