Presentation on theme: "Barbara Pearl Registered, Licensed Dietitian. A Performance Diet Your performance depends on a healthy diet: Carbohydrates Protein Fats Water."— Presentation transcript:
Calories ► Active teenage girls need between 1800- 2400 calories/day. ► Active teenage boys need between 2000- 3200 calories/day. ► A 2 hour swim practice adds at least 1200 calories/day.
CALORIC DEFICITS FOR TEENS ► Increased fatigue and lack of stamina ► Lack the ability to build muscle and recover efficiently from workouts ► Slowed physical development ► Overall lack of improvement in physical performance
VITAMINS AND MINERALS Usually not a problem Usually not a problem Take a multivitamin- mineral if diet is restricted Take a multivitamin- mineral if diet is restricted
FLUIDS Drink BEFORE swimming to improve performance: 2 cups Drink BEFORE swimming to improve performance: 2 cups Drink DURING swimming to keep going: 1-2 cups every 15-20 minutes Drink DURING swimming to keep going: 1-2 cups every 15-20 minutes Drink AFTER swimming to recover faster: 2 cups for every pound lost during exercise Drink AFTER swimming to recover faster: 2 cups for every pound lost during exercise
DEHYDRATION Frequent urination Frequent urination Increased thirst Increased thirst Unexplained fatigue, palpitations, increased breathing rate, or body temperature Unexplained fatigue, palpitations, increased breathing rate, or body temperature Increased effort to exercise Increased effort to exercise Decreased stamina Decreased stamina Muscle weakness and dizziness Muscle weakness and dizziness
Pre-Event Healthy Eating Eat enough foods to provide energy to keep you going throughout the competition Stay hydrated High Carbohydrate, low fat meal 2- 4 hours prior to competing Choose foods you like and are familiar with
Sample Pre-Event Meals 4 Hours before event: 2 cups pasta with marinara sauce 1 slice whole grain bread ½ cup grapes 16 oz milk AVOID LARGE PRE-EVENT MEALS 2 hours before event: Peanut butter and jelly sandwich 1 banana 8 oz chocolate milk
During the Event Drink enough fluid to maintain hydration Drink enough fluid to maintain hydration If the event is longer than 1 hour, performance will be better if you drink a sports drink instead of water If the event is longer than 1 hour, performance will be better if you drink a sports drink instead of water
Post Event Healthy Eating Need to replace the energy and fluids lost during the event Eat plenty of carbohydrates and drink lots of fluids Recovery is better if you eat soon after the event is completed High carbohydrate foods to include are: bagels, yogurt, fresh fruit, cereal bars, muffins, chocolate milk
Eat CARBOHYDRATES !! Needed all year and especially important during the competitive season! Energy bars and sports drinks can be helpful A high carbohydrate snack is needed 15- 30 minutes before practice or competition Include another high carbohydrate snack after practice or an event to re-fuel; within 30 minutes after swimming has ended.
Eat at Competitions Pack easy to digest foods that you like and that can be eaten at poolside: Bananas, crackers, sport drinks, bagels, honey, chocolate milk, energy bars, gels, peanut butter crackers, trail mix
Stay HYDRATED!! You may sweat more than you realize You may sweat more than you realize Make sure a water bottle or sport drink is accessible to you Do a hydration check: weigh yourself before and after a competition; every 2 pounds of weight loss = 34oz of water Do a hydration check: weigh yourself before and after a competition; every 2 pounds of weight loss = 34oz of water