1. Performance Nutrition
Eating to Win!
1min
INTRODUCTION
An elite swimmer must consider every aspect of their life in order to maximise their performance
What they eat is a very important part of this – within a week an elite swimmer will eat nearly 50 times!!
But it’s not just elite swimmers that benefit from thinking about their diet – anyone will benefit from eating better.
This session is designed to introduce you to the importance of nutrition for a swimmer

2. Objectives for today Appreciate why nutrition is important
Understand what food does for your body
Understand what foods are good for exercise
Compare your diet to Adam Peaty’s!
1min
OBJECTIVES
So these are the objectives for today:
Appreciate that what you eat has an impact on different aspects of your life but particularly swimming
Begin to understand in what ways what you eat affects your swimming performance
Learn which foods are great for swimmers
Compare your diet to an elite athlete – World and Olympic Champion Adam Peaty!

3. Why does it matter? HEALTH EXERCISE GROWTH 30s WHY DOES IT MATTER?
So, why does what we eat even matter?
Well, it impacts 3 really important areas of your lives: HEALTH, GROWTH & EXERCISE
Let’s take a look at these three areas individually

4. Why does it matter? HEALTH
You can’t consistently swim quickly if you’re not healthy
Healthy is about feeling strong, fit and ready to take on any challenge!
An unhealthy diet and lifestyle can lead to illness which keeps you out of the water
1min
HEALTH
Health is the foundation of performance. A lot of time is spent keeping the elite swimmers healthy so they can train and perform effectively.
So, if you are not healthy, you can’t consistently swim fast! You might have a bad diet and still swim fast once or twice but you wont be able to swim consistently fast or to your full potential if you continue to eat badly.
Healthy is about feeling strong, fit and ready to take on any challenge. When you are healthy your body is robust and able to recover between training sessions.
An unhealthy diet can leave you susceptible to infections. A cough or a cold or a sneeze can result in you missing lots of training
Your diet is also important for your mental health, eating well helps you concentrate and make better decisions. This can help at school but also will help you concentrate during training.
Diet is also important for your mental health
Eating well helps you concentrate and make better decisions

5. Why does it matter? GROWTH
BUILDER =
ENERGY FROM CARBOHYDRATES
TOOLS =
FRUITS & VEGETABLES
2min
GROWTH
Your body needs fuel and materials to grow. Give it the right stuff and it will grow better and stronger.
Think of it like building a wall…
To build a wall you need three things – a builder, some bricks and mortar and some tools.
The builder is the man who gets the work done. He is the energy. He is like the energy we get from carbohydrates – breads, pasta, rice, cereals etc.
But the builder also needs bricks and mortar. Bricks and mortar are the building blocks of our body. These are like the proteins and healthy fats in our body – chicken, fish, beef, milk, eggs, olive oil etc.
Finally, he need tools (trowel). If he doesn’t have any tools he can’t build a strong wall. The tools are our fruits and vegetables. They contain important ingredients that keep our body’s together.
When you have a good diet you build a bigger, stronger wall that is better able to cope with training and competition.
BRICKS & MORTAR =
PROTEINS & HEALTHY FATS

6. Why does it matter? EXERCISE
MUSCLES ALSO NEED PROTEIN TO REPAIR AND GROW
BONES NEED NUTRIENTS TO GROW AND STAY STRONG
1min
EXERCISE
Finally, diet is incredibly important to support an exercising body:
The food we eat gives us energy. Our muscles use this energy as fuel to contract which allows us to move and swim. If we don’t have enough fuel then we can’t exercise for as long or as hard. We fatigue and have to slow down or stop.
Our muscles are mostly made of protein. After exercise our muscles have to repair themselves and they do this by using the protein from the foods we eat (like building a new wall)
When we exercise we sweat. If we lose too much sweat we become dehydrated and our ability to exercise is reduced. We need to drink plenty water to avoid being dehydrated during exercise.
Our bones need nutrients like calcium to grow and remain strong. If we don’t get enough nutrients by eating a diverse diet then our bones might not develop in the way we want.
MUSCLES REQUIRE FUEL TO WORK:
NO FUEL = NO EXERCISE
WATER IS NEEDED TO REPLACE FLUID LOSS FROM SWEAT

7. Quick Quiz… Name the food
2min
QUIZ
Get the audience to shout out the name of the food. Purpose is to encourage interaction, thoughts about food and highlight the names of particular foods for some kids who may not know.
Top Row L-R: Milk, Banana, Orange, Sweetcorn, Meat/Beef/Steak
Middle Row L-R: Tomato, Broccoli, Chicken, Mushroom, Strawberry
Bottom Row L-R: Pasta, Sweet Potato, Avocado, Blueberries
All the foods are examples that we would expect to see in a healthy and athlete’s diet

8. What do I do? WATER FOR HYDRATION
FRUITS AND VEGETABLES FOR HEALTH AND GROWTH
JUNK FOOD IS OCCASIONAL AND IN SMALL AMOUNTS
CARBOHYDRATES PROVIDE THE FUEL FOR EXERCISE
1min
WHAT DO I DO?
So, we know why our diet is important, so what does a good diet look like?
This is the Eatwell Guide, it’s the governments impression of a good diet
It has 5 clear sections for us to consider:
Carbohydrates: These are the foods that provide the fuel for our exercise.
Water: It’s important to stay hydrated during exercise
Proteins: These help repair our muscles and make them grow stronger
Fruits & Veg: Essential for health and growth
Junk Food: Occasional and in small amounts
PROTEINS FROM MEAT, FISH, POULTRY, EGGS, BEANS AND DAIRY
THESE HELP REPAIR OUR MUSCLES AND MAKE THEM GROW STRONGER

9. What’s good for exercise?
2min
WHAT FOODS ARE GOOD FOR EXERCISE
So, what are the best foods for my swimming?
Fuel Foods: These are the carbohydrate foods that give us energy for exercise. They should be part of your main meals and snacks around exercise. If you don’t eat enough of these you wont be able to train effectively. Potatoes, pasta, rice, breads, oats, cereals, root vegetables are all good examples.
Recover Foods: These are the protein foods that help us recover after exercise and allow our muscles to grow stronger. Red and white meats, fish, milk, eggs, nuts, seeds and beans are all good sources
Thrive Foods: These keep us healthy and help us thrive. Aim for at least 5 servings of fruit and vegetables per day and try and eat a wide range of vibrant colours.
FUEL FOODS
Potatoes, pasta, rice, breads, oats, cereals, root vegetables…
RECOVER FOODS
Meat, fish, chicken, diary, eggs, peanuts, beans…
THRIVE FOODS
All fruits and veggies – aim for at least 5 per day and vibrant colours

10. WE LOSE SWEAT TO KEEP US COOL Aim for 8-10 glasses per day
Drink to win!
WE LOSE SWEAT TO KEEP US COOL
IF WE DON’T DRINK ENOUGH DURING EXERCISE THEN WE CAN BECOME DEHYDRATED WHICH MIGHT CAUSE FATIGUE
1min
DRINK TO WIN
But it’s not just about what you eat – what you drink is also very important!
When we exercise we lose sweat in order to keep us cool.
If we don’t drink enough during exercise we can become dehydrated which might cause fatigue. When you are dehydrated you feel thirsty, tired and may have a headache.
Aim for 8-10 glasses per day and more if you are exercising. Water and milk are great sources of fluids. Keep sugary drinks to a minimum.
Aim for 8-10 glasses per day
Water and milk are best

11. Adam’s Diet Eats 7-8 times per day! Lots of water No junk food
0630
Porridge, banana, pint of water
Training (pool) - Water
1000
Pint of milk and apple
1100
Training (gym) - Water
1200
Chicken, sweet potato, salad + water
1400
Smoothie with yoghurt, fruit and spinach
Training (land & pool) - Water and fruit juice
1800
Bagel with ham and salad + Pint of water
1900
Salmon with rice and vegetables + water
2100
Yoghurt with blueberries
Eats 7-8 times per day!
Lots of water
No junk food
12 servings of fruit & veg!
2min
ADAM’S DIET
Here’s an example of Adam Peaty’s daily diet
Run through each meal and training sessions
The key highlights are:
Eating 7-8 times per day – Adam needs to eat frequently to fuel his training
Lots of water – Adam needs to stay hydrated to perform effectively
There's no junk food – Adam focuses on eating minimally processed foods
12 servings of fruit and veg – Adam needs lots of fruit and veg to get enough vitamins and minerals to help keep him healthy
Proteins for recovery – Every meal and snack has a source of protein to help his muscles remain strong

12. Low sugar and no junk food Wholegrains for energy to train
Adam v. You? v.
12 servings of fruit & veg
9 servings of fluid
Low sugar and no junk food
Wholegrains for energy to train
Protein for recovery
5min
TASK: How does your diet compare to Adam’s?
Ask a swimmer to run through everything they have eaten today/yesterday.
How does it compare to Adam’s diet?
Check their diet against:
Servings of fruit and vegetables
Servings of fluids
Junk food and sugary foods
Wholegrain carbohydrates
Protein sources

13. What can YOU do?
EAT BREAKFAST – It’s important to fuel your training and school work
HYDRATE - Have a water bottle with you at training and school
SNACK AFTER TRAINING – Start recovering quickly
THRIVE FOODS – Eat your fruit & veggies!
1min
5 Easy Tips for Eating Better
Eat Breakfast – Breakfast is important to supply the fuel your muscles need for any morning training but also to help support your concentration during school
Hydrate – Keep a water bottle in your kit bag and in your school bag
Thrive Foods – Try and eat at least 5 portions of fruit and veg each day – just like Adam does!
Snack – Having a snack after training is important to help you recover and fuel for the next training session.
Drink Milk – Milk has a great blend of fuel and recover nutrients so it’s perfect before or after exercise
DRINK MILK – Perfect for hydration, energy and recovery!

14. Important Points from today
HEALTH
GROWTH
EXERCISE
Appreciate that food is important for HEALTH, GROWTH & EXERCISE
Recognise that what you eat and drink is important to your swimming
Recognise the types of foods that a swimmer needs to have in their diet
Appreciate how much dedication goes in to a Gold Medal winning diet!
FUEL
RECOVER
THRIVE
FLUIDS
2min
TAKE-HOME MESSAGES
Appreciate that food is important for Health, Growth and Exercise. If you have a poor diet you will compromise one, if not all, of these areas
Recognise that what you eat or drink is important to your swimming. It could be that what you eat impacts your ability to train to the intensity and duration that you require or that you recover better between training sessions.
Recognise the basic types of foods that contribute to swimming performance:
FUEL foods e.g. Pasta, breads, rice, cereals, fruit
RECOVER foods e.g. Red and white meats, fish, eggs, milk, beans
THRIVE foods e.g. Fruits and vegetables
FLUIDS e.g. water and milk
Appreciate the dedication that an elite swimmer must have to their diet
E.g. number of meals and snacks, little junk food, lots of water, lots of fruit and vegetables

15. THANKS FOR LISTENING!
END

16. OR Better or Worse? PORRIDGE FRIED BREAKFAST OPTIONAL TASK:
Which food is better to have around exercise?
Get the audience to shout out which food they think is the better to have around exercise
PORRIDGE is the better choice as it contains less fat and an excellent source of carbohydrate for fuel
(Click to make the better choice spin)
PORRIDGE
FRIED BREAKFAST

17. BAKED POTATO WITH TUNA AND SALAD
Better or Worse? OR
OPTIONAL TASK:
Which food is better to have around exercise?
Get the audience to shout out which food they think is the better to have around exercise
BAKED POTATO WITH TUNA is the better choice as it contains less fat and an excellent source of carbohydrate for fuel
(Click to make the better choice spin)
BAKED POTATO WITH TUNA AND SALAD
SAUSAGE & CHIPS

18. OR Better or Worse? CHOCOLATE BAR CEREAL BAR OPTIONAL TASK:
Which food is better to have around exercise?
Get the audience to shout out which food they think is the better to have around exercise
CEREAL BAR is the better choice as it contains less sugar and some dried fruits
(Click to make the better choice spin)
CHOCOLATE BAR
CEREAL BAR

19. OR Better or Worse? WATER SPORTS DRINK OPTIONAL TASK:
Which food is better to have around exercise?
Get the audience to shout out which food they think is the better to have around exercise
WATER is the better choice, sports drinks should be restricted to very high intensity training sessions, even elite athletes only use them occasionally
(Click to make the better choice spin)
WATER
SPORTS DRINK

20. (OR FLAVOURED COFFEE’S)
Better or Worse? OR
OPTIONAL TASK:
Which food is better to have around exercise?
Get the audience to shout out which food they think is the better to have around exercise
MILK is the better choice as it contains much less sugar
(Click to make the better choice spin)
MILK
HOT CHOCOLATE
(OR FLAVOURED COFFEE’S)