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TIMING OF ENERGY AND FLUID INTAKE: New Concepts for Weight Control and Hydration

Benardot, Dan Ph.D., R.D., L.D., FACSM

ACSM's Health & Fitness Journal: July-August 2007 - Volume 11 - Issue 4 - p 13-19
doi: 10.1249/

LEARNING OBJECTIVE • People who exercise may fail to meet the increased requirements for energy, resulting in an adaptive thermogenesis (i.e., an adaptation to the inadequate provision of energy) that improves metabolic efficiency through an undesirable loss of fat-free mass. In addition, energy and fluid intake are often mistimed, failing to take full advantage of an eating and drinking paradigm that will aid in fatigue resistance and attainment of a desired body composition and weight. It is the objective of this article to help the reader understand how eating small, frequent meals and consuming fluid at regular intervals can sustain the hydration state and avoid systematic shifts in within-day energy balance that could be counterproductive to exercise performance and fitness.

Discover why avoiding large within-day energy deficits and surpluses, and maintaining a well-hydrated state are useful strategies in achieving a desired weight, body composition, and exercise performance.

Dan Benardot, Ph.D., R.D., L.D., FACSM, is an associate professor in the Division of Nutrition, School of Health Professions, and an associate professor in the Department of Kinesiology and Health at Georgia State University. He serves as co-director of the Laboratory for Elite Athlete Performance, where athletes receive training and nutrition plans that assist them in their pursuit of athletic excellence.

© 2007 American College of Sports Medicine