Unformatted text preview: rotein (4:1 ratio of carbohydrate to
– Examples: •1 medium banana and glass of low-fat milk.
medium •A bowl of granola with 1 C low-fat milk.
bowl •Low-fat yogurt with 1/2 C of fresh berries.
Low-fat •Almond butter on whole wheat toast.
Almond •A bowl of whole grain cereal with low-fat milk. 1 cup chocolate milk
cup Pre-event for all day or endurance activities
Pre-event Hour or less before competition - fresh fruit such as apples, watermelon, peaches, grapes, or oranges – Energy gels
– up to 1 1/2 cups of a sports drink. 2 to 3 hours before competition
– fresh fruits
bread, bagels, pasta
water 3 to 4 hours before competition - fresh fruit
– bread, bagels
pasta with tomato sauce
cereal with milk
toast/bread with a bit of peanut butter, lean meat, or cheese
Hydration Muscular activity produces heat To keep cool internally, the heat produced is
To released through both blood circulating near
surface of skin and in sweat
surface Sweating cools body because heat is used when
water evaporates on the skin
water People sweat more in hot, humid weather
because it is harder to add moisture and heat to
warm, moist air than to dry, cool air
Fluids Athletes in short events stay hydrated from two cups of
Athletes water 15 to 20 minutes before the event
water For longer events or hot and humid conditions athletes...
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- Spring '08
- physical activity, strength training