Nutrition
Nutrient and Hydration Timing Before, During and After Exercise
Hydration Before- Drink fluids throughout the day. 16oz (2 cups) of fluid is recommended 2-3 hours before exercise and an additional 8oz (1 cup) about 20 minutes before.
During- If hydrated, you should be ok during shorter duration exercise. If you feel like you need something, take a bottle with you.
After- Replace what you’ve lost. Amount will vary depending on how long you have gone, temperature, and your sweat rate. If you are able, weigh yourself before and after exercise. The amount lost in ounces is what you should drink to rehydrate. On some of the longer and hotter days, you may want to rehydrate with an electrolyte solution (Gatorade, Allsport, etc.) to replace lost sodium and sugars.
Food Before- This will depend on when you walk/run. It is best to eat foods that you are comfortable with and are easy digest before a workout. Most people find a light meal/snack 2-3 hours before exercise works best.
During- You should be ok without anything. During long exercise bouts (over an hour), you may want to take a sports drink with you.
After- What you can tolerate after will be individual. If food doesn’t sit well with you, have a replacement drink. When you are able to tolerate it, have a light snack of carbohydrates and protein. About an hour after that have a normal meal of carbohydrate and protein. Doing this will help aid recovery.
| Estimated Calorie expenditure in 20min (based on 150lb person) | |
| Running: 7 mph (8.5 min/mile) | 345 |
| Running: 6 mph (10 min/mile) | 300 |
| Running: 5 mph (12 min/mile) | 240 |
| Walk: 4 mph (15 min/mi) | 150 |
| Walk: 3.5 mph (17 min/mi) | 114 |
| Walk: 3 mph (20 min/mi) | 99 |
| Weight Lifting: Light, free weight | 90 |
| Stretching: Mild, Hatha Yoga | 70 |
Look at these resources for further information related to nutrition and cancer:
The China Study. Dr. T. Colin Campbell, 2005.
The Mood Cure. Julia Ross, 2004
South Beach Diet. Dr. Agatston. Phase I- acute. Phase II- maintenance. National Cancer Institute
Nutrition information center
