nutrition - teamunify

Swimming Nutrition

Friday 14 February 14

� Click to edit Master text styles

Whats your favorite car?� Think of your body as

a car!

� Fuel.

� The right fuel.

� Maintenance.

2Friday 14 February 14

Meals� Choose meals high in carbohydrates and

protein, AVVOID SLUGGISH FATS!, and try

always choose the whole grain option.

� That’s doesn't mean you cant treat yourself

once in a while.


Here are some good examples:

� Baked potatoes – Fillings are endless

� Pasta meals or bakes –plenty of vegetables

� Beans on toast – With whole meal

toast.

� Chilli con carne – brown rice


Beans On Toast


Eggs Super Food


Pasta Bakes


Chilli


Chicken


Tuna Super Food


Baked Potatoes


Snacks� You can eat the same snacks before, during

and after training and galas.

� Great snacking foods are fruits, Bananas,

cereal bars, yogurt, nuts, dried fruit, whole

grain foods: Cereal, toast, rice, oats, barley.


Banana


Fruit


Cereal Bars


Yoghurts


Whole meal Sandwich


Nuts


Smoothies


Rice Crackers


Dried Fruit


Peanut Butter


Cut Vegetables


Mini Pancakes


WaterHydration

� You should be drinking water

before, all the time.

� Should sip water all day, 2L a

day. And then 250ml per 20 min

exercise. Carry a water bottle.

� Drinking a lot of water at once

does not work, goes straight

through!!!


Monitoring Hydration � ITS SIMPLE! Don't Laugh!!!

� Watch your pee, if your pee is dark yellow you are

dehydrated, should be a pale yellow all day.

� If you are thirsty you are already dehydrated.


SO DON’T EVER EVER FORGET TO BRING WATER AND DRINK IT!!!


Before, During And After o Competitive simmers need to make sure

they are eating/Drinking the right things at

the right time.

o Different Times

� Before

� During

� After


Training


Before Training � Try eat a meal 2 – 3 hours before training.

� Eat a small meal or snack before training

this will improve your performance.


During Training � Drink a drink! Most

important

� Don’t use sports drinks they have too much sugar in them.

� If its a long session bring a snack.



Make your own sports drink!� Water.

� Pinch of salt.

� 1/2 tsp. sugar.

� Cordial (not sugar free)


After Training � When your working hard in the pool your body will

need help to recover, REFULE!!!!

� You need to feed those muscles and let them repair, so next time they will be stronger and you go faster.

� Always try refuel 15 – 30 minutes after training, snack after, then a meal.


Recovery snacks� Smoothies

� Chocolate milk

� Raisins and nuts

� A beagle

� Banana

� Orange juice


Galas


What To Eat� Eat a snack, the same snacks you would eat

before training followed by your dinner or

breakfast.

� But Remember Choose Wholegrain, High

Protein Meals and Snacks.


The Day Before A Gala� Remember eat whole grain carbohydrates.

� Drink fluids little and often.

� Eat small meals or snacks regularly, don’t over eat.

� It’s best to stick to foods that you are familiar and compatible with!


The Morning Of A Gala � Don’t swim on an empty stomach.

� Stick to easy to eat food for example cereal with milk, porridge, banana with yoghurt, some fruit or toast with jam.

� Practice your before gala eating before training one day.


During A Gala � Don’t over eat and try not to eat right before a race.

� High fat and sugary foods = Very bad. They will make you hyper and you will loose all your energy before your race, they also make you feel sick and do not give energy to your energy store room.

� If you feel sick drink smoothies or yoghurts.


After A Gala � Eat a snack straight

after a gala then your

dinner, lunch or breakfast.

� Make sure you refuel yourself.



FAT!� Saturated fats from

fast food, crisps, cheese, and fatty meats.

� They are slowly absorbed so use all your energy up = slow swimmer.



SO!� Remember your a car!

� You need to drink water all day!

� Eat snacks before, during and after training and galas!

� Avoid fatty foods!

� Stick to wholegrain!


And Questions?


References And Useful Websites

� http://www.swimming.org/swimfit/what-to-eat-during-competitions/

� http://www.livestrong.com/article/554509-drinking-water-while-swimming/#ixzz2BXLZH1nX

� http://www.swimireland.ie

� http://www.usaswimming.org/DesktopDefault.aspx

� http://www.swimming.org/britishswimming/


http://www.swimming.org/swimfit/what-to-eat-during-competitions/






http://www.livestrong.com/article/554509-drinking-water-while-swimming/%2523ixzz2BXLZH1nX




http://www.usaswimming.org/DesktopDefault.aspx




nutrition - teamunify

Documents