Fluids and Fuel During Exercise Flashcards Preview

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Flashcards in Fluids and Fuel During Exercise Deck (7)
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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