Presentation on theme: "Swimming Nutrition & Performance Talk"— Presentation transcript:
1Swimming Nutrition & Performance Talk Presented by Personal Trainer, Chris Rowley
2What is Sports Nutrition all about? Erm…Which onewill make me swim faster??
3Getting the balance right Positive PerformanceX Negative Performance
4What is Swimming?Whole body sport that involves all the large muscle groupsA sport that uses all three energy systems during both a race and trainingA sport that uses all three muscle fibres during both a race and trainingA sport where training is normally hours in length and sessions cover distances in their thousands.It is overall a muscular endurance sport!
5So why is nutrition different for swimmers than it is for the general person??
6Your child is Unique and Special person Your child is Unique and Special person! They are high performance Athletes! They bodies are highly tuned like sports cars. For a sports car to work efficiently they need the right types of fuels, just like our bodies.
9What fuels do swimmers need? Carbohydrate (FAST & SLOW) – TO GO!- Swimming Fuel (stored in muscles and liver)Fast Carbohydrates – Super Quick energy but likely to crash.Slow Carbohydrates – Slower released energy but lasts a long time without a crash.Protein – TO GROW!- building blocks (growth & repair of body tissues)Fat – TO WORK!- Brain and muscles work (cellular function)
10How much do we need?60% as:50% Slow Carbs10% Fast Carbs
11Energy – the petrol to our system To be able to swim fast, swimmers need lots and lots of energy. Energy come from the food we eat. Calories (Kcals) are the bodies currency to work. Carbohydrates, Protein and Fats are all made of Calories.A 2 hour EASY swimming session burns off around 1,428 calories!A Basic guideline to the energy your children needs to stay fuelled up for swimming is:(Their Body Weight x 25 kcals) x 2 = Energy Requirement per day. I would suggest for younger squad x 1.5.
12Example: Chris Rowley – I weigh 85kg (my body weight of 85kg x 25 kcals = 2,125) x 2 = 4,250 Kcals per day.That's 4,250 kcal just to maintain my weight at 85kg.National government average:2500kcal per day – Adult Male2000kcal per day – Adult FemaleThese are only guidelines and can vary due to the squad your child is in and the amount of training they do.
136:3:1 Diet – Broken DownFollowing the 6:3:1 Swimmers Diet for me that’s 4,250 kcals broken down into:Carbohydrates (60%) – 2550 KcalsProtein (30%) – 1,275 KcalsFats (10%) – 425 Kcals
14Now what’s that in amount of food? Carbohydrate has the value of 4 Kcals per gram in the body – so I will need 2550 Kcals divide by 4 = gsProtein has the value of 4 Kcals per gram – 1,275 Kcals divided by 4 = 318.5gsFats have the highest value in the body at 9 kcals per gram – I will need 425 Kcals divided by 9 = 47.2gs
15Where would you get these foods from? Carbohydrates - FAST (best used before and after a race or training, or in the morning): Fruits, sugar, chocolate, jams, sweets i.e. Jelly babies, sports drinks, Carbohydrates – SLOW (used all day as main energy source): Oats, Weetabix, muesli, brown rice, noodles, potatoes, sweet potatoes, pasta, wholemeal bread, pear, milk, apple, high fibre cereals
16Protein (should be included in every meal and particularly after training): Chicken, red meats like beef, steaks, eggs, fish, nuts, Fats (good fats): Olive oils, nuts, seeds, avocados, vegetables, oily fish like sardines or salmon.
17Timings of MealsEverything we do in swimming is based around time and so should your meal plans.Aim to eat little and often. Around 4-6 Small meals is better than 3 Big meals
18Pre-training/Event Feeding Why is it so important?Helps to top up the bodies energy stores both in the liver and musclesHelps to maintain blood sugar levels (glucose)Blood sugar is the only energy for the brain.The brain controls everything!!This is the most important meal of the day!(Chris’s top tip – always eat a larger meal 2-4 hour s before a training session and then eat a quick snack with the simple carbs 45 to 30 minutes before. At morning training I know its hard but try to encourage your child to eat a piece of toast with jam on it or a pop tart. Anything to fuel that engine!)
19Appropriate Pre-training/ Events Foods Breakfast Pre-training SnacksCereals – oats, Weatabix, porridges FruitToast with scrambled eggs Jam sandwichYoghurts popcornFruit jelly sweets– not too manyFruit juices Nutritgrain or fruesli barsMilkshakesPre-training meal (2-4 hours before)Pasta with chicken & low fat sauceJacket potato with tuna or baked beansSandwichesRice with a meatCereals & toast
20During Training – GET IT RIGHT!! Fluids - WaterContained within all cells in the bodyVital for all cellular functionTransport system- makes up 50% - 60% of blood- takes oxygen and energy to muscles- takes waste away from the bodyCooling systemStops you from getting too hot
21Dehydration2% Body weight lost through sweat – impaired performance by 15 %5% Body weight lost through sweat – heat exhaustion10% Body weight lost through sweat – circulation collapses and heat strokeScientist have found that athlete including swimmers in training sweat an average of1 – 1.5 litres of water per hour.In a two hour training session that is almost 3 litres of water.1 litre of weighs 1kgSo for me who weighs 85kg. in a 2 hour if I didn't drink anything, I would lose 3kg through sweat. That is around 3.5% of my body weight lost and I'm more than half way to heat exhaustion.IF THEY ARE THIRSTY THEY ARE ALREADY DEHYRDATED!If you swam 20 x 50m and on a good day you can normally manage to hold 30 seconds each 50m. If you 2% dehydrated you will like struggle to make 34.5 as you have already drop performance by 15%!
22Appropriate fluids to drink Before Training (Getting Ready)Aim to drink about 500mls of water in the 2 hours leading up to a training session. This will allow for adequate hydration.During training (Little and often)WaterCordial and water mixFruit juice and water mix(Chris’s top tips – if you are going to drink sports drinks drink them 40 minutes into the session so that the second half is just as good as the first)Post-training/event (replace the fluids lost)All of the aboveSports drink – PowerAde, Luczocade etc.Milk or Protein shake
23Post-training/event feeding Why is it so important?Optimises adaptations from trainingSecond most important meal of the day.ProteinPrevents muscles damageStart to rebuild the musclesCarbohydratesRestores muscles energy stores – optimal training capacityBothEnhanced recoveryEnhanced immunityImproved body composition
24Appropriate Recovery Foods Feeding 1. The golden 30minutes immediately after event (poolside)MilkshakeProtein shakeYogurt drinksSandwich/wraps with lean meat, egg or fish(Chris top tip – any type of fruit or juice that has vitamin c in will help get rid of things called free radicals in the body and help you recover faster)Feeding – 2 hours after eventLean beef, rice and sauceFish, potatoes and vegetablesSandwichesBaked potatoes, salad, and cottage cheeseChicken, pasta and sauce
25Everyday Kit Bag Carbs Dried Fruit Jaffa Cakes WATER! Bag of Nuts Malt LoafPop TartsGo Ahead BarsRice Krispie SquaresNutritgrain BarsFruitSuitable Kit Bag DrinksWATER!Lucozade SportsBoot’s IsotonicGatoradePowerAdeHigh 5MaximTesco/Asda Sport
26Supplements – if you can’t get it anywhere else Supplements are a great nutrition tool that’s help athletes get all the fuel and energy you need to training and race at their best.Best Recovery Drink –Optimum Nutrition – Recovery 2:1:1High Quality Multi-vitamin: Centrum - one a dayExtra CaloriesMaximuscle – Progain
27RACE DAY – OPEN MEET RULES Performance at a open meet start 5 day earlier in your diet.5 Days before competition you should increase you Slow Carbohydrates . Simply have a little bit more pasta, rice etc in each meal.The day of the meet switch pasta for Salads ,Wraps and Nuts with proteins.This is when you also need you FAST Carbohydrates – before and after races.
28Example Open Meet Diet6am – Wake Up 6.15am – Breakfast – Beans on toast & Fruit Juice OR Porridge with some fruit 6.30am – Travel to Pool – Nutritgrain Bar, Some Nuts, sipping water 7.30am – Stretching/Get ready for Warm Up 8.00am – Warm –Up – Water or Powerade/Lucozade (little amount) 8.30am – After warm up – more fluids and a Snack – couple of Jaffa cakes/ Nutritgrain bar 8.50am – Handful of Jelly Babies/Sip some Energy drink or water 9.00am – RACE ONE– 200m Free 9.05am – Swim Down – Small Chicken Wrap/Snack/Nuts/ Recovery drink 9.30am – After swim – bigger meal – Big salad with chicken or tuna/small amount of Slow Carbohydrates – Small bowl of brown rice am - Handful of Jelly Babies/Sip some Energy drink or water 11.20am – RACE TWO – 50m Breast stroke 11.22am - Swim Down – Small Chicken Wrap/Snack/Nuts/ Recovery drink 12.30pm – END OF SESSION - Big salad with chicken or tuna/small amount of Slow Carbohydrates – Small bowl of brown rice.
29Tips for success Be organised!! Ensure to top up carbohydrate stores every 2 -3 hoursAim to get 5-7 small meals throughout the day. Little and Often!Portion sizes should be a palm hand size. Each meal should contain a palm of Carbs, palm of protein.Eat at least 5 different types of fruit and vegetables a day. If not use supplements.Do not go for long periods of time without eatingAim to eat SLOW Carbs throughout the day and FAST Carbs around training times (before and after)Never swim on an empty stomachGolden Half hour after training. EAT EAT EAT!Be flexible. Change your eating habits to fit the duration and intensity of the training session.Drinks plenty of water to prevent dehydration occurring.Always have Carbohydrates/food in their kit bag.
30Thank you for listening to my presentation. Are there any questions