KIN 162 chapter 8 Fluids and 9 fluids before excersise

Steps of digestion •Go over diagram on digestion pg.

#1. Mouth: Starches are partially digested by saliva in the mouth. — Swallowed food goes down the esophagus into the stomach. #2. Stomach: The chewed food is liquified with gastric juices and ground down into smaller particles. Protein is broken into amino acids. The food gradually empties into the small intestine, where the nutrients become available to the body. #3. Small intestine: Starches break into simple sugars. Protein is further digested into amino acids and fat into fatty acids. These digestive products are then absorbed into the bloodstream and either used or transported to the liver. The indigestible waste products move into the large intestine. #4. Liver: Receives digested food components and stores extra glucose to be released into the bloodstream for future use. #5. Large intestine: Receives indigestible waste products, reabsorbs water and minerals, and excretes waste as feces.

Morning Workouts: Study showed Biker.....

(Study showed bikers w/ breakfast biked 136min vs. 109min for those w/out breakfast (400C))

Predisposing Factors (only answer questions, don't read or study rest). 3. There are many predisposing factors for GI problems. Which person is LEAST likely to have a GI problem? An untrained female athlete A trained male athlete An untrained male athlete A trained female athlete 5. Consuming caffeine prior to a workout can cause GI problems if the athlete is not used to it or has consumed too much. True or false

3. A trained male athlete 5. True •Type of sport: Cyclists, swimmers, cross-county skiers, and others who exercise in a relatively stable position report fewer "'problems than do athletes in running sports that jostle the intestines. •Training status: Trained people less likely to have GI problems that untrained people •Age: GI problems in younger people than older •Gender: Women report more GI problems than men do, particularly at the time of their menstrual periods. The hormonal shifts that occur during menstruation can contribute to looser bowel movements. •Emotional and mental stress •Intensity: Intense exercise can cause GI problems •Precompetition food intake: Eating high-fat and high-protein can cause GI problems •Fiber: High-fiber diets intensify GI complaints •Caffeine: Too much can cause upset stomach, diarrhea, and substandard performance •Gels and concentrated sugar solutions •Hydration level •Hormonal changes

Thirst Triggers?

Definition: Conscious awareness of the desire for water/fluids Sweat, when you sweat you lose a lot of water from your blood, the remaining blood becomes more concentrated, (for ex, abnormally high sodium level) which makes you thirsty)

Study energy drinks read green tea

Energy Drinks: calories rich in sugar, much better to fuel body with appropriate meals and snacks. — Also, can have caffeine, having too much caffeine can lead to rapid heartbeat, muscle tremors, and seizures. Green Tea: made from fresh tea leaves, may protect against heart disease and cancer, particularly cancer of breast, stomach, and skin.

How to prevent hypoglycemia

How can you prevent it? — Add sodium before hot weather events — Eat salted foods and fluids 90 mins before exercise. — Consume endurance energy drinks with higher sodium amounts (during exercise in heat that last > 4 hrs) — Consume salty foods during endurance event (as tolerated) — Stop drinking water during exercise if your stomach is "sloshing," (as may happen if you drink more than a quart (32 oz, or 1 L) of water per hour for extended periods)

Electrolytes questions How much fluid comes from foods? How much does a person sweat? What does it depend on? What are some signs of chronic dehydration? What does electrolyte loss depend on?

How much fluid comes from foods? 20-30% (some people get daily water requirement from food) How much does a person sweat? What does it depend on? Average person sweets 1-4 pounds per hour (when exercising) Depends on: type of sport, intensity of exercise, clothing, weather conditions (hot or cold), how well you handle heat, and how well-trained you are. — Heat makes you more dehydrated What are some signs of chronic dehydration? Fatigued, headaches, or lethargic — (Dehydration can be cumulative) What does electrolyte loss depend on (the amount of electrolytes you lose via your sweat depends on)? How much you sweat, genetics, diet, how well you are acclimatized to heat (Muscle cramps sometimes associated with dehydration and electrolyte deficits, but key trigger is muscle fatigue, should eat sodium containing foods)

9. Eating before you exercise can help provide energy to your muscles and:

Make you nervous that you will not have enough energy to make it through your workout. Make you hungry sooner, so you should have a snack on hand. Prevent hypoglycemia and give a person peace of mind.

Electrolytes What does soduim help with

Minerals in your blood and other body fluids that carry an electric charge •Affects the amount of water in your body, the acidity of your blood (pH), muscle function, and other important processes. Sodium: Drinking or eating that has sodium in it stimulates your thirst making you drink more Sodium is a type of electrolyte, and can help replenish lost sweat from working out ( help prevent dehydration)

Is Thirst Reliable?

No, (for athletes (and maybe other people), the signal for thirst happens after you start becoming dehydrated). — So need to drink before thirsty. (By the time your brain signals thirst, you may have lost 1 percent of your body weight, which is the equivalent of 1.5 pounds (3 cups, or 24 oz [720 ml]) of sweat for a 150-pound (68 kg) person). — Thirst can be blunted by exercise and overridden by mind,

Are sport drinks the best way to replace sodium losses from sweat

No, tends to have too little sodium to balance sweat loss.

Afternoon workouts During normal Excerise how about intense workouts

Normal (not intense): Body can digest for pace you can sustain for 30 mins •What happens during intense workouts? During intense exercise, the stomach shuts down so that more blood can flow to the muscles. Therefore, you need to plan your schedule and eat a hearty lunch at noon if you will be doing a hard workout at 4:00

Orange Juice, soft drinks, water, and cocunut water (read not study

Orange Juice (and other 100% fruit juices: Shouldn't stop drinking because (athletes think) it's loaded with fattening carbs and sugar, key to balance with calorie budget. — Eating fruits better than fruit juice Soft Drinks (soda): athletes want cola's combination of sugar, caffeine, and water to refuel, rehydrate, and revive themselves — Okay to have in 200-3000 calories from sugar in daily diet, doesn't improve health and can harm teeth. Water: Tap water regulated by EPA and bottled water loosely regulated by FDA — If tap water is bad can buy water filter or refillable water bottle. — Vitamin waters tend to have too few vitamin Coconut Water: 100% pure and all natural has 2 ingredients: coconut water (watery liquid inside a green coconut) and added vitamin C. — Suggested to have higher-sodium sport drink and coconut water is usually more expensive O

The Right Foods? People don't want _____ 4. Adverse GI reactions can be seen in _______% of endurance athletes.

People don't want _stomach problems to happen 4. Adverse GI reactions can be seen in _______% of endurance athletes. 30-50% of endurance athletes (including up to 90% of distance runners) have experienced gastrointestinal issues during and after hard exercise.

fluids during exercise What should eat/drink What are you trying to accomplish?

Recommended fluid replacer contains a little sodium to stimulate thirst and a little carbs (sugar) for energy. — (When you are exercising hard for more than an hour (or doing less-intense, longer exercise), consuming 120 to 240 calories of carbohydrate (30 to 60 g) per hour along with water can improve your performance. If you'll be out for more than two and a half hours, bump that intake up to 60 to 90 grams of carbohydrate per hour) — Carbohydrate helps maintain normal blood glucose levels to sustain energy. What are you trying to accomplish? (Goal of drinking during exercise) prevent excessive dehydration = loss of more than 2 % of body weight as a result of a water deficit (other way to say to lose % of body weight, but not 100% positive)

Dehydration Stress Lose 2% of body weight from sweat 3-5% 9-12% Warning signs

Stress: body temperature rises, heart beats faster, burn more glycogen, your brain has trouble concentrating, and exercise feels harder Lose 2% of body weight from sweat = dehydrated 3-5% of body weight from sweat = negatively affects muscle strength and short intense bursts of anaerobic performance (ex: weight lifting). — (Less likely to experience reduced performance at 3% dehydration if cold weather) — (Runner feels less effect of hydration on performance in cold weather then same run in warm weather) 9-12% of body weight from sweat = can lead to death. Warning Signs: (muscle cramps, nausea, vomiting, headache, dizziness, confusion, disorientation, weakness, reduced performance, inability to concentrate, and irrational behavior)

Hangovers and drinking in moderation

The best way to avoid a hangover is to drink in moderation. But if you do drink too much, be sure to rehydrate yourself and eat something salty. And don't forget to get some sleep!

The Right Foods? Is it trial and error? 2. Athletes who play a sport where their body is steady (i.e. not moving up and down) typically have a higher rate of digestive problems compared to those whose sport requires their body to move. Athletes in what type of sports are more and less likely to have GI problems?

Trial and error; varies person to person 2. False Because Cyclists, swimmers, cross-county skiers, and others who exercise in a relatively stable position report fewer "'problems than do athletes in running sports that jostle the intestines.

Guidelines (summary of chapter) 10. What an athlete consumes before he/she works out has a lot to do with how intense he/she plans on working out. True False

True Guidelines •Eat adequate carbs to fuel muscles; snack before event maintains blood sugar levels •Tried and true foods •Eat well the day before •Limit high fat products •Beware of sugary foods Allow time to digest; higher intensity = more time needed •Use liquid meals if necessary; leave stomach faster •Drink fluids

The Right Foods? Examples of Upper vs Lower GI problems (read over only study bold)

Upper GI problems: Heartburn Gastroesophageal reflux disease (GERD) Nausea Vomiting Indigestion Stomach ulcers Gastritis Lower GI problems: Diarrhea Constipation Irritable bowel syndrome (IBS) Inflammatory bowel disease (IBD), such as Crohn's disease and ulcerative colitis Hemorrhoids Anal fissures — (Athletes are particularly susceptible to GI problems due to the stress of training and competition, as well as the changes in diet and routine that often accompany travel and competition_

fluids After exercise

Water/drinks with a little salt — (Drinking 50 % more fluid than you lost in sweat will enhance rapid and complete recovery from dehydration) What are you trying to accomplish? (After sweaty exercise goal) fully replace all lost fluids and electrolytes.

Who sweats more efficiently men or women?

Women, (but both men and women need to) replace fluids lost by sweat.

Hyponatremia What is it? What happens? Symptoms

_____ When a person overdrinks, diluting his/her body fluids and causing a sodium imbalance (sodium levels become abnormally low) (Generally, it occurs in last 4 hours)) The symptoms of hyponatremia include (feeling bloated, nauseated, headachy, swollen hands and feet, fatigue, confusion and disorientation) (due to progressive swelling of water in the brain), a decline in coordination, and wheezy breathing (due to water in the lungs). Blood sodium levels that drop too low can lead to seizures, coma, and death.)

fluids before exercise What should you drink/eat? What are you trying to accomplish?

achieve proper hydration prior to event What should you drink/eat? Drink/eat has sodium in it, (the sodium stimulates your thirst making you drink more) — (Also helps retain fluids) (If you sweat heavily, consuming 300 to 700 milligrams of sodium in the two to three hours before exercise can help maintain your sodium balance) What are you trying to accomplish? (The goal of drinking before exercise) start exercising when body is in water balance, not in deficit from the previous session (may need 8-12 hours to rehydrate) — Goal is to drink 2-4 milliliters of per pound of body weight at least every 4 hours before the exercise.

alcohol and athletes. Do athletes drink > than none athletes.

athletes tend to drink > than nonatheltes — is a depressant; slows reaction time; impairs eye-hand coordination, accuracy, and balance; and, kills pain. — Late night drinking contributes to sleep loss — Poor source of carbs — Impairs ability to control your body temperature, hence warm temperature/hot tubs bad. — Alcohol is absorbed directly from the stomach into the bloodstream; it enters the bloodstream within five minutes of drinking it — (Don't drink if you can't easily stop)

Morning Workouts: (Should you eat at night and not eat breakfast?) •Can deplete liver glycogen at night (source of carb that maintains normal blood sugar levels; what can this lead to during a morning workout?

— (Don't skip breakfast and eat too much at night because food eaten before a workout is digested and used for fuel during exercise) Can lead to low blood sugar, your brain gets inadequate fuel and results in needless fatigue because your brain controls muscles. — At least 100C for morning snack before you exercise — Don't need a lot food to see benefits

Sweat 8. Sweat helps cool off the body. However, if you are exercising in the heat and your body temperature reaches 106 F or higher, you could be causing cell damage in your body.

— Muscles generate 20x more heat with exercise Sweat cools body (Cooling effect) and maintains constant internal temperature (98.6 degrees Fahrenheit) Cell Damage at 106 degrees Fahrenheit and cells die at 107.6 8. True False

Chapter 9: Fueling Before Exercise Preexercise fuel Four main functions? (HFFG) 9. Eating before you exercise can help provide energy to your muscles and:

— Your body is like a car, it needs fuel to run properly. 1. Helps prevent hypoglycemia (low blood sugar) and its symptoms of light-headedness, needless fatigue, blurred vision, and indecisiveness—all of which can interfere with your performance. 2. Helps settle your stomach, (absorb some of the gastric juices, and ward off hunger) 3. Fuels your muscles and feeds your brain. 4. Gives you the peace of mind that comes with knowing your body is well fueled. 5. It helps you exercise harder so you can burn > calories, which may help you lose body fat, (if that is your prime motive for exercise) Make you nervous that you will not have enough energy to make it through your workout. Make you hungry sooner, so you should have a snack on hand. Prevent hypoglycemia and give a person peace of mind.

Timing for sports events (what you should eat based on time of day of sports event

•8am —Carb rich dinner and extra water (I think day before) —Light meal in the morning •10am —Carb rich dinner and extra water (I think day before) —Eat breakfast and give 3 hours to digest •11am —Replace water, carbs, sodium •2pm —Carb rich dinner and extra water —Big carb breakfast or light lunch; 4 hours to digest •8pm —High carb breakfast and lunch; drink throughout the day —Light early dinner •All day event —Taper 2 day prior; rest muscles; drink extra fluids —Eat during event every 60-90min (carb based)

Water in the Body (Blood, Urine, Sweat, Saliva and Gastric secretions, and thorough the body)

•Blood (Water in blood) transports glucose, oxygen, and fats to working muscles and carries away metabolic by-products (such as carbon dioxide and lactic acid) •Urine eliminates metabolic waste products. (The darker the urine, the more concentrated the wastes) •Sweat (dissipates heat through the skin) . During exercise water absorbs heat from your muscles, dissipates it through sweat, and regulates body temperature) •Saliva and gastric secretions helps digest food •Throughout the body lubricates joints and cushions organs and tissues

Caffeine

•Stimulates brain; can enhance performance •Endurance athletes notice benefits more than those that do shorter bouts •Effects nonusers more than users •Don't overdo the coffee •Warm liquid helps promote bowel movements — The vast majority of the studies conclude that caffeine taken an hour before exercise does indeed enhance performance (by about 11 percent) and makes the effort seem easier (by about 6 percent).