Hello, welcome to today's session
of healthy teaching kitchen.
My name's Nikki Ricci and I'm a
dietitian from the Lieutenant,
Charles Kettles,
VA Medical Center in Ann Arbor, MI.
So today's session will focus on
staying hydrated and how to use
various supplements and energy drinks.
Some planning and preparation for
these days when you're competing or
exercising can set you up for success.
This video will focus on ways to
adjust your eating and drinking to
help you feel your best and getting
the nutrition that your body needs.
So in general,
it is recommended that pre workout
before you're doing anything you
should be consuming about 2 cups
of fluid every two to three hours,
especially before an activity and when
you're exercising one to two cups of
fluid every 20 to 30 minutes during
high intense exercise is recommended.
When I speak of.
fluids, I am referring to water and sweetened tea,
low calorie sports drinks,
diluted juices and that kind of thing.
A good way to monitor if you're
consuming enough fluid is to
look at the color of your urine.
It should be on the clearer
side about the color of straw or
lemonade or lighter than that.
If you're urine is dark,
we want you to drink another
1 1/2 to 2 cups of fluid.
This would indicate that you're a
little bit on the dehydrated side
and your body needs more fluids.
So if you want concrete numbers about
how much fluid you should be drinking,
we generally recommend.
One milliliter of fluid per calorie consumed.
So, for instance,
if you're consuming a 2000 calorie diet,
we recommend a 2000 milliliters
of fluid or two liters a day,
which is about this size right here,
or a two liter of soda that
you might buy at the store.
That's about 2 liters.
If it's hot and you were
sweating more rapidly,
you may need electrolyte replacement
beverage such as Gatorade or Powerade.
And you most certainly may need more fluid,
depending on the heat.
In Arizona, where you'll be competing,
the dry heat allows your body to
cool and evaporate more quickly,
so you're less likely to sweat as much
as inhuman heat even on cloudy days.
Don't be fooled.
You need to stay on top of hydration.
Dry heat dehydrates you.
After exercise,
we want you to replace the fluids
and the carbohydrate you use during
insertion to replace your muscle
stores or your glycogen stores.
So the quicker the carbohydrate source,
the faster your stores are replenished.
We should also mention protein.
Which is the building blocks of muscles
and tissues eating protein soon after
exercise will help optimize your muscle mass.
A good meal with about four
to 6 ounces of poultry,
fish,
or a vegetarian alternative ingested
one to two hours after exercise,
is recommended.
A protein drink consumed after
exercise about 15 to 60 minutes,
or even a chocolate milk should
provide good protein and carbohydrate
as an effective recovery aid.
So now let's talk caffeine.
While it's true that caffeine
can help improve performance,
it's recommended to stay within
the daily consumption limits,
which is less than 400 milligrams per day.
For instance, a shot of espresso
has 75 milligrams of caffeine,
whereas energy drinks can range
from anywhere from 45 to 163
milligrams of caffeine per cup.
So the guidelines I use with
clients I work with, however,
is that for every cup of a
caffeinated beverage you drink,
you should be drinking 2 cups of water.
Am going to be preparing 2 very easy
recipes for you to use when you're
training or during performance.
The 1st is a homemade hydration drink.
So basically what you do is you
take a container and you container
that you want to use and we
will use three cups of water.
So I'm going to put the
water into the container.
We're going to use some coconut
water in this situation.
I'm just going to put the coconut
water and measure it in for two cups.
We're going to use 8
ounces of pineapple juice.
We're going to use 2
tablespoons of lemon juice.
And we're going to use a
half a teaspoon of salt.
So all you do is mix it around
or in this case, shake.
Chill in the fridge and use as needed.
The other recipe I'm going to make today
is a strawberry banana oatmeal smoothie.
You can use any kind of fruit that you like.
You don't just have to
stick with strawberries.
I'm going to use blueberries in this recipe.
You can also use any kind of
flavored yogurt or plain yogurt if
you prefer it to not be as sweet.
So what we'll do is we'll add
a half a cup of old fashioned
oats right into the blender.
We'll do 2 teaspoons of chia seeds
or you can use ground flax seeds,
or you don't have to use any if
you don't prefer the texture,
we're going to use a cup of low fat milk.
We're going to get 1/4 cup
of nonfat Greek yogurt.
We're going to do a small banana.
It says this ripe is possible,
but that's to your liking as well.
It just makes it a little bit sweeter.
Have any unit?
I'm going to add the blueberries.
And some vanilla extract.
Then we're going to put the lid on.
And blend. Simply enjoy.
Thank you for watching this video.
We hope it helps you to properly
hydrate and supplement your
body during training and events.
If you have additional questions,
please reach out,
reach out to your local BA
dietitian and for recipes and other
nutrition resources, please visit
www.nutrition.va.gov. Good luck everyone.