Case #4: A lot of info can be found in chapters 4, 5, and 10. Design a specific

Question

Case #4: A lot of info can be found in chapters 4, 5, and 10. Design a specific recovery nutrition plan for the following individual. Weight is 210 lbs. Height is 6'2. Their workout was: 2.5 hours of a high- intensity intermittent activity. (workout could be: basketball, football, volleyball, tennis etc.). This individuals weight change due to hydration resulted in a post-exercise weight that was 5# lower than their starting weight. the following: 1. The amounts of carb, protein and water this individual needs for recovery 2. The specific foods/fluids, in specific amounts, needed to meet this individuals recovery requirements 3. The specific timing that this food/fluid should be consumed following exercise (ASAP is not an acceptable answer) Make sure your answers consider logistics, palatability, and food safety considerations, and it needs to be realistic? Each of the following questions will relate to the case information provided As mentioned in the initial instructions and introduction, feel free to include your rational for your answer

Explanation / Answer

Diet should include dried fruit like raisins or dates, bagels, and low fat bite-sized cookies. Energy bars are a terrific source of carbs. For example, a single Powerbar has 45 grams of carbohydrate and only 2 grams of fat. There are also energy gels made specifically for endurance athletes such as Power Gel or Goo that have very high doses of carbs. If you eat high density carb supplements like energy bars or gel, make sure to drink plenty of water with them or they will sit like sludge in your stomach and you won’t get the quick transfer of carbs into blood glucose you need. Another excellent source of carbs are sports drinks like Gatorade. These drinks are usually loaded with carbohydrates and although they are marketed as important sources of electrolytes,

3.As a general rule of thumb, it's best not to eat immediately before a workout because while your muscles are trying to do their "thing," your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play.

Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to explore during your training days and not during game day.

Here are some suggestions for pre-workout fuel:

Post-workout meals include:

The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.

timings-

Carbohydrates -1to 3 hours before workout.

Proteins - 1 to 3 hours before workout.

water- intake of water should be plenty before work out and 20 minutes after work out.

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