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Nutrition A Slides 04.04 part 1

Medium a bowl of granola with 1 c low fat milk bowl

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Unformatted text preview: rotein (4:1 ratio of carbohydrate to Fluids, protein recommended) protein – 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 yogurt water 3 to 4 hours before competition - fresh fruit – – – – – – – – bread, bagels pasta with tomato sauce baked potatoes energy bar cereal with milk yogurt toast/bread with a bit of peanut butter, lean meat, or cheese water Hydration 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 Sweating water evaporates on the skin water People sweat more in hot, humid weather People because it is harder to add moisture and heat to warm, moist air than to dry, cool air warm, Fluids 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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