Force Health Protection: Nutrition and Exercise Resource Manual

◆ Does not cause gastrointestinal or stomach discomfort.
◆ Is rapidly absorbed from your gut, especially when exercising.
◆ Contains electrolytes (see Glossary) and CHO (5% to 8%) when
performing prolonged or strenuous exercise.
◆ Rehydrate with a non-caffeinated, non-carbonated, non-alcoholic
beverage.
Overhydration
Although less common than dehydration, untreated
overhydration can be life threatening. It is seen when
plain water is used to replace fluid losses during
prolonged (greater than 3 hours) strenuous exercise.
Remember, water and electrolytes are lost during
sweating, so both need to be replaced in this situation.
Overhydration decreases the concentration of electrolytes in the body, upsets
metabolism and other bodily functions, and is just as harmful as dehydration.
Prevent overhydration by drinking a beverage that contains electrolytes
(such as a sport drink) or by eating a light snack (e.g., oranges) with your
water. Between exercise sessions, electrolytes lost through sweating can be
easily replenished by eating well-balanced meals and snacks (Chapter 3).
Nutrition for Exercise Recovery
Within 30 minutes of completing an extended or intense exercise session,
consume at least 50 grams of CHO (roughly 200 kcals). Also, continue to
snack on high-CHO foods for up to six hours. This will help restore your
muscle glycogen for the next exercise session. Some foods and servings sizes
that contain roughly 50 grams of CHO are:
◆ Bagel with jam
◆ Baked potato with skin
◆ Cooked sweet corn, 1.5 cups ◆ Bananas (2)
◆ Cornflakes, 2.5 cups
◆ Watermelon, 4.5 cups
◆ Raisins, 0.4 cup
◆ Shredded wheat cereal, 1.4 cups
◆ Baked Beans, 1 cup
◆ Cooked oatmeal, 2 cups
◆ Cooked Rice, 1 cup
◆ Orange juice, 2 cups
For more information on the CHO content of foods, check food labels
(Figure 3-2), check the USDA website at http://www.usda.gov, or ask a
dietitian.
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