SPORT NUTRITION

The following is a summarized form of information taken from the book “Nutrition for the Long Run”. For a more detailed description of each topic you can purchase the book from our home page.

What Should I Eat Before Excercise?
What Should I Eat After Excercise?

The Importance of Hydration

What does water do for me?

Water has many important functions in the body including:

  • Carrying oxygen and nutrients to working muscles and taking away wastes to be eliminated in urine

  • Sweat production so that body temperature can be regulated

  • Important in normal maintenance of blood pressure and heart rate

  • Organ cushioning and joint lubrication

  • The body is 65-75 % water

  • Water can be helpful in weight loss because it fills you up

  • Needed for storage of energy (glycogen and creatine) in the muscle

What are the signs of dehydration?

  • Increased body temperature

  • Rapid heart beat (loss of 2 lbs of fluid increases heart rate by 8 beats/minute)

  • Decreased concentration

  • Cramping, nausea, headaches

  • Impaired performance (1 % dehydration can cause 10 % reduction in performance!) i.e. A 1.5 lb wt. loss in a 150 lb athlete can cause 10 % performance reduction.

How much should I drink every day?

In general, you should drink at least 8-10 cups a day in addition to drinking during exercise. Another way to calculate needs is 1 litre of fluid/1000 kcal you eat.

What if I don't like the taste of water?

Water is an excellent choice if you are watching your caloric intake. It is also inexpensive and readily available. But, if you don't like the taste of water try adding a splash of juice to water for flavour or have seltzer, herbal teas, broth-type soups, sports drinks, decaffeinated tea, or soft drinks without caffeine.

How can I remember to drink enough?

  • Try carrying a water bottle with you every where you go

  • Try a mouthful of water after each bite of food you take

  • Try filling a 1.5 L bottle and drink it throughout the day (6 cups)

How much should I drink during exercise?

Before

Drink 2 cups (500 ml) of fluid in the hour before you exercise

During:

Try to drink 500 mL-1 L of fluid per hour of exercise
Sip frequently (1/4 cup) every 5-10 minutes
Drinks need to be dilute: no more than 6-8% carbohydrate (Gatorade: 6%, Eload: 6%, Powerade: 8%, Juice: 10%, Pop: 11%)

After:

Drink 3 cups (750 ml) for every pound of sweat you lose during training. (Weigh yourself before and after exercise to determine how much sweat you lose) Remember, thirst is not a good indicator of hydration. You may already be dehydrated by the time you feel thirsty!

Is it really worth carrying that extra weight of water during my runs?

The short answer is YES! Water is the most powerful ergogenic aid. It has the biggest potential to improve your performance and give you the edge over the competition. During long runs, if you can't carry all your fluids try planting water bottles along your running route. Get used to wearing a water belt or "camelback".

What if fluid before/during activity makes me feel sick?

If you get cramps or a "sloshy" feeling when you drink it may be due to dehydration. If you are well hydrated before exercise starts your stomach may absorb the fluids easier. Try to drink at least 8 cups during the day including 2 cups in the hour before exercise. This will help your stomach absorb the fluids faster during exercise.

Is it possible to drink TOO much?

Yes. This is rare but it does happen, especially in prolonged (> 2 hrs) high intensity exercise in hot weather. When you drink too much it dilutes the sodium in your blood and it may cause headaches, nausea, dizziness, poor performance, and high blood pressure. To prevent overhydration, do not drink more than 1 L/hr of plain water during exercise. Take a sport drink if you need more fluids. With exercise > 1 hr, use a sports drink that contains sodium (eg. Eload, Gatorade, Allsport). Consult a sport dietitian before resorting to salt tablets.

Is there any way to help reduce the number of trips to the bathroom?

At first, you might find you need to use the bathroom several times per hour! Fear not, your body will get used to the higher amount of fluids you are drinking if you stick with it. Your kidneys will eventually adjust to this higher amount and your visits to the bathroom will decrease. Expect at least 2-3 weeks to adjust. A sport drink with sodium and electrolytes may decrease urine output during exercise. Note: "Eload" sport drink has one of the highest electrolyte levels.

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