Carbohydrate Fast Release Slow Release Table sugar dried fruit fizzy drinks sweets Digested quickly from all exposed places Grains e.g. porridge Brown pasta Potatoes Digested slow as fewer exposed places
Protein Build and repair muscle tissue Become hormones or promote hormone function Maintain fluid and electrolyte balance Promote the immune system Be an energy source (both at rest and exercise) Examples: Meat Fish Dairy Soy Legumes Nuts Grains Vegetables
Fats Healthy Fats which are naturally occurring and your body can use for: – Immunity – Vitamin Storage – Hormone production – Blood clotting Olives Oily fish - Salmon Nuts Avocados Butter Unhealthy (Trans fats) Fats which as usually man made and your body has no way of using them Fried Foods Doughnuts Cookies Processed foods margarine
List good and poor quality options for: CarbohydrateProteinFats GoodPoorGoodPoorGoodPoor
Structure Eat every 2-3 hours – Meals – Snacks Avoid getting over hungry as this leads to overeating. Ensure constant flow of energy ensuring: – Fuelled for exercise – Constantly replenishing fuel stores – Not using muscle as energy source
2 Session day Time 5.00Museili 7:00Training – 750ml per hour of water/cordial 7.302 x fruit plus 1 pint milk 09:00Porridge 11:00Handful of Nuts and Seeds 13:00Turkey, salad tortilla wrap 15:00Granola plus milk 17:00Training – 750ml per hour of water/cordial 19:002 x fruit, cottage cheese 21:00Tuna tomato pasta (70g pasta per serving) Rice pudding 22:00Hot chocolate
Nutrition During School/College On average school students who eat school dinners vs packed lunch have a better nutrient intake – dependent on healthy choices by students. If school dinners are poor take your own – Healthy snacks – Plenty of fluids – Occasional treats ( 5 per week max) Its better to take more food than needed rather than not enough
Packed Lunch Packed lunches need to be complete (e.g. CHO, protein, vitamins and minerals, fluids) Main MealsSnacksFluids Ham Salad Sandwich Fruit, Dried Fruit, Nuts Water, Diluted Squash (cordial) Chicken Pasta Salad Cereal BarsFruit Juice Tortilla WrapYogurt, smoothieMilk
Example dinners Main MealDessertFluid Tuna Pasta Bake with veg /salad Chicken Breast with Roasted sweet potato’s & veg Stir fry veg and egg noodles Jelly Fruit salad Low Fat Custard Yoghurt Rice Pudding Milkshake Occasional treat (once a week) Cordial Fruit Juice Flavoured water Water If their not going to eat within 60-90 minutes after training have an additional recovery snack
Recovery The ability to replenish, rebuild and adapt to training. Good recovery enables adaptions throughout the training year. 3 Priorities: – Replenish energy used in training – Repair muscle damage – Protect against illness and injury.
Post-Training 30 minute window Include both fast absorbed carbohydrate & high quality protein. Recommended servings: Approx. 50-70g of carbohydrates. Approx. 20-30g of protein. Avoid high fat foods Avoid any carbonated drinks
Example Recovery Snacks Banana & Tuna Or 4 x Muller Yoghurt Or 2 x Apple & 1 Pint of Semi Skimmed milk Or Nature Valley bar & Pint of milk Or 200g cottage cheese & 2 x orange & 2 Apples
What is hydration The act of replenishing the fluid stored in your body Humans are 50 - 60% water Humans can survive 4-6 weeks without food but only a few days without water Simple acts of breathing, temperature regulation and going to the toilet causes ½ - 1 litre fluid loss per day Average intake of water: – Men: 3.7 litres per day – Women: 2.7 litres per day
Hydration Dehydration Status Impaired performance2% Capacity of muscle work declines4% Heat Exhaustion6% Hallucination8% Heat stroke and circulatory collapse10%
Performance impact 2% dehydration = 10% drop in performance Training target = 60.0 seconds Dehydrated = 66.0 seconds How disappointed would you be with this session? If in a race it can be the difference between winning and loosing
Monitoring methods Body weight Check urine (Osmocheck) Colour 1, 2, or 3 you are hydrated. If your urine matches the colours numbered 4 through 8 you are dehydrated..
Hydration strategies Drink little and often. Always have a water bottle with you especially at school. Drink water / cordial to hydrate Drinks which include caffeine cause greater urine loss. Bare this in mind when calculating your daily fluid intake.
Training fluids Water based drinks. If training <1 hour no need for sports drinks. If training >1 hour at 80% or harder possible need for a sports drink. Ensure you start the session at optimum hydration. Rehydrate after training.
Stay Hydrated Drink 2 - 5 litres per day (including water, cordial, tea, coffee etc.) Drink 750ml per hour when training Sip throughout the day, don’t drink large quantities in one go. Limited caffeinated drinks as these have a dehydrating effect.
Competition Nutrition General Rule = Don't eat or drink anything that won't make you swim FAST
Hotel Breakfast Stick to your normal foods. It's always tempting but don't sample everything on offer Try to get extra fluids in, water, fruit juice etc. Limit tea and coffee intake especially before heats.
During the meet Stay hydrated Snack regularly – Healthy options – Slow release foods such as flapjack, fruit, yoghurt, nuts and seeds, trail mix, granola bars, rice cakes, popcorn. Follow recovery plan i.e. after each race have a snack Spread meals out and don't over eat at main meal times Don't rely on the pool cafe - do your homework, what's local? Just because the nutrigrain bars are free doesn't mean you have to eat them.
Lunch / Evening Meals Don't over eat - portion control Pick healthy options e.g. – No chips, ask for potatoes instead. – Pick red sauces instead of white - lower in fat. – Avoids battered / deep fried foods. Pasta is good for you but can choose other options if you’ve had carbs throughout the day. Don't have pudding unless it's good quality and healthy.
Competition Recovery After each warm up and race Try to have balance e.g. Carbs and protein If protein isn't as easy to transport or keep fresh etc have carbs and add protein to meals when possible. Good options for protein sources: – Ambrosia rice pudding – UHT or soya milk – Dried milk powder / baby milk powder