Download Sports nutrition and Cystic Fibrosis

Sports nutrition and Cystic Fibrosis
Exercise and diet: getting the right
How much fluid do I need?
balance
Most people need about two to three
Exercise
helps
people
with
Cystic
litres of fluid per day to remain fully
Fibrosis (CF) to clear mucus and increase
hydrated. You can lose 0.5-1.5 litres of
lung muscle strength. It also strengthens
sweat per hour during exercise, and even
bones and makes you feel good.
more in hot weather. General guidelines
recommend drinking 500-600ml of fluid
What you eat and drink is important,
two hours prior to exercise. Immediately
regardless of the type of sport or exercise
before activity have a small drink of 150-
you do. Exercise increases energy, fluid
350ml. During exercise, aim to have 150-
and salt needs so it is important to
200ml every 15-20 minutes.
increase the amount you eat. If you have
cystic fibrosis-related diabetes (CFRD)
What should I drink?
you
Isotonic sports drinks (e.g. Powerade,
should
programme
discuss
with
your
your
exercise
Dietitian
and
Lucozade Sport, Gatorade) are absorbed
Physiotherapist. They will help you to
into the body as fast as (or faster than)
understand the effects of exercise on
plain water. Research has proven these
your diabetes and give you more specific
drinks to be beneficial for people with CF.
advice.
They are especially good when exercising
in warm weather.
Fluids and hydration in sport
Most exercise causes the body become
Drinks like fruit juice and soft drinks are
warmer. Our body responds by making
not
sweat to cool us down. People with cystic
Stimulant drinks like Red Bull, V and
fibrosis tend to lose more salt in their
Mother have additives like caffeine and
sweat than those without cystic fibrosis. It
taurine, which claim to give you “energy”.
is important to have an adequate salt and
There is no proof that these drinks
fluid intake to prevent dehydration. This is
improve
very important when exercising for long
therefore, should be avoided.
an
effective
sporting
way
to
rehydrate.
performance
and,
periods or in warm weather.
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp
Developed: October 2014
Due for review: October 2016
Key Points on fluid intake
tired. This will affect your performance.
Fluid intake is essential during exercise
Eating starchy foods at all mealtimes, and

Start exercise fully hydrated
having carbohydrate snacks like fruit and

Drink before you feel thirsty
fruit juices will help to top up your

Water is enough to replace fluid
glycogen stores. Sugary foods like soft
loss during low intensity exercise
drinks and biscuits are an important part
lasting less than 30 minutes
of the CF diet. These foods can provide
Isotonic sports drinks are useful to
additional calories to meet the needs of
replace salt, fluid and energy
exercise.





Additional
salt
supplementation
e.g. salt tablets, Glucolyte may be
How much carbohydrate do I need?
needed for prolonged exercise or
This will depend on the intensity and
activity in warm weather
duration of exercise. If you are exercising
Avoid carbonated drinks which can
for more than one hour a day, you may
cause stomach upset
need
Start rehydrating immediately after
carbohydrate
exercise
snacks.
Watch
out
for
the
signs
dehydration
like
tiredness,
to
increase
at
the
amount
mealtimes
and
of
as
of
dry
mouth and headache.
Food for energy
Whenever you exercise you need energy
or fuel. This energy comes from the
carbohydrate and fat in our diet.
Carbohydrate is the most important fuel
for an active person. It is stored in the
liver and muscle as glycogen. These
stores are used during exercise when
Ideas
for
high
carbohydrate
snacks
before and after exercise include:
-
milkshakes, smoothies
-
yoghurt
-
cereal bars
-
sandwiches (e.g. jam), fruit buns,
bagels, crumpets and muffins.
What about fat?
Fat is converted into energy more slowly
than carbohydrate. Having fat in your diet
will help you to meet your energy needs.
energy is needed quickly. When you run
out of glycogen stores you will start to feel
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp
Developed: October 2014
Due for review: October 2016
What about protein?
are currently looking at the benefits of
Protein rich foods like meat, fish, cheese,
Creatine
eggs, nuts and tofu are not the main
muscle strength in CF.
supplementation
to
improve
source of energy for exercise. Muscle is
gained through a combination of strength
Eating before or after exercise?
and resistance exercise and diet.
Ideally you should eat a well-balanced
meal
two
to
three
hours
before
Are protein supplements necessary?
exercising. Follow this up with a light
If you are eating enough food to meet
carbohydrate snack one hour before
your energy needs for exercise, it is likely
activity.
you will be eating enough protein too.
Drinking plenty of milk/milkshakes with
Start refuelling your energy stores as
added milk powder will have a similar
soon as you have finished exercising with
effect to drinking protein supplements and
high carbohydrate snacks. Follow with a
will cost you less. Ask your Dietitian for
full meal within two hours after exercising.
more details.
It is essential that you discuss your
What about other sports foods and
training schedule with your Dietitian so
supplements?
that a suitable diet can be planned for
Sports supplements are not normally
you. This will ensure that you maintain
required if you are eating a balanced diet.
your weight and keep well hydrated. It will
Always talk with your Dietitian or Doctor
also see you perform and recover well
before taking any sports supplements.
after your training sessions!
They
may
contain
substances
that
interact with medications.
For further information contact your
Dietitian or Nutritionist:
Special sports foods, such as energy bars
and carbohydrate gels are available.
_________________________________
_________________________________
These products can be of benefit when
participating in endurance events.
Creatine is a natural compound found in
meat and fish. It is growing in popularity
as a sports supplement and researchers
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp
Developed: October 2014
Due for review: October 2016
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp
Developed: October 2014
Due for review: October 2016