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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