Nutritional Considerations

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HYDRATION CONSIDERATIONS
Mike Goforth, ATC
May 16, 2006
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Recommendation for fluid replacement

• Athletes should begin all exercise sessions well
  hydrated.
• To ensure proper hydration the athlete should
  consume 20 ounces of water/sport drink 2 hours
  before exercise and then 10 ounces 20 minutes
  before exercise.
• Fluid replacement beverages should be easily
  accessible during activity and should be consumed
  at a minimal rate of 10 ounces every 20 minutes.

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Recommendation for fluid replacement

• During activity the athlete should consume the
  maximal amount of fluid that can be tolerated.
• A cool, flavored beverage at 50 to 59 F is
  recommended.
• Addition of proper amounts of carbohydrates and
  electrolytes to a fluid replacement solution is
  recommended for exercise events that last longer
  than 1 hour.
• A 6 percent carbohydrate solution appears to be
  optimal
• For exercise lasting less than 1 hour the
  addition of carbohydrates and electrolytes does
  not seem to enhance physical performances.

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The Production of Energy from Foodstuffs
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Gatorade Nutritional Series

• Gatorade
• Gatorade Energy Drink
• Gatorade Nutritional Shake
• Gatorade Energy Bars
• Gatorlytes Electrolyte Mix
• Gatorade Endurance Formula
• Propel Fitness Water

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Gatorade

• First energy drink on the market, most researched
  energy drink on the market.
• Scientific blend of carbohydrates and
  electrolytes designed to closely resemble the
  fluids that are excreted during activity.

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Gatorade Energy Drink

• High carbohydrate (20) beverage designed to
  provide quick and sustained energy and enhance
  recovery.
• Use 60 minutes prior to and 30 minutes after.

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Gatorade Nutritional Shake

• Designed to provide a balanced sports nutrition
  drink for recovery and pre-competition meals.

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Gatorade Energy Bars

• Rice and whole grain bar containing 6 B vitamins,
  antioxidants and both simple and complex
  carbohydrates.
• Consume 0ne hour prior to competition or between
  meals.

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Gatorlytes Electrolyte Mix

• Designed to replenish vital electrolytes lost
  during long lasting activities or during extreme
  weather conditions.
• Designed to be mixed into a single 20 oz. bottle
  of Gatorade.

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Gatorade Endurance Formula

• Twice the sodium (200 mg) and three times the
  potassium (90 mg) plus calcium and magnesium.

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Propel Fitness Water

• Flavored water with 10 calories per 8 oz.
  serving.
• Not intended for high performance or endurance
  type activities.

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Sport Drink vs Water?

• Beware of HYPONATREMIA!
• Refer to Gatorade.com and GSSI.

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Quick Facts on Supplementation

• Facts and Fallacies
• Protein Supplementation excess is excreted
• Sugar - insulin reaction, upset stomach
• Caffeinestimulant
• Alcohol depressant
• Vegetarianismcareful planning

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Questions?
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and beyond!