Transcript Where do CALORIES come from??

Barbara Pearl
Registered, Licensed Dietitian
A Performance Diet
Your performance depends on a healthy
diet:
Carbohydrates
Protein
Fats
Water
Vitamins and Minerals
CARBOHYDRATES
Your main energy source
PROTEIN
The muscle builder
FATS
CHOOSE Healthy
WATER
The KEY to hydration and top
performance
VITAMINS AND
MINERALS
Not a problem is you eat a healthy
diet
Where do CALORIES come
from??
CALORIES
CARBS
PROTEIN
FATS
CARBOHYDRATES
CARBOHYDRATES
About 60% of a swimmers Calories
need to come from Carbohydrates
CARBOHYDRATES
Best FUEL for Muscles
CARBOHYDRATES
SWIMMERS need 2 to 4 grams of
CARBOHYDRATES per pound of
body weight during competition
and training season
How much food is that??
For a 130 pound swimmer, that’s
about 15 pieces of bread, 4
glasses of milk, 4 pieces of fruit,
an 6 cups of pasta
Good Sources of
CARBOHYDRATES:
Whole grain breads and cereals
Potatoes
Rice
Pasta/noodles
Fruits
Vegetables
Milk
PROTEIN
PROTEIN
Build and repair
muscles
Fight infection
Makes hormones and
enzymes
Protein
Swimmers need .6 to
.8 grams of protein
per pound of body
weight each day
during
competitions and
training season
How much food is that???
For a 130 pound swimmer, that’s
4 glasses of milk, and about ½ a chicken
Good Sources of PROTEIN:
Fish
Chicken
Lean Beef
Milk
Yogurt
Nuts
Eggs
Soy
FATS
FATS
► ENERGY
► TRANSPORT
VITAMINS
► HORMONE PRODUCTION
► BODY TEMPERATURE CONTROL
FATS
SWIMMERS need .45grams of fat per pound
of body weight per day!!
HOW MUCH IS THAT???
Only about 3 teaspoons of oil or butter
Good Sources of FATS
► Nuts
► Olive
Oil
► Canola Oil
► Olives
► Avocado
► Heart healthy margarines
VITAMINS AND MINERALS

Usually not a problem

Take a multivitaminmineral if diet is
restricted
FLUIDS



Drink BEFORE swimming to improve
performance: 2 cups
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
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
2 hours before event:
Peanut butter and jelly
sandwich
1 banana
8 oz chocolate milk
During the Event
• 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
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
Nutrition Tips to Improve
Performance
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 1530 minutes before practice or competition
Include another high carbohydrate snack
after practice or an event to re-fuel
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
Make sure a water bottle or sport drink is
accessible to you
Snack Ideas
Yogurt smoothies, milk, chocolate milk,
yogurt parfait
Hard boiled eggs, breakfast sandwich with
cheese and egg, turkey, lean roast beef,
peanut butter, cottage cheese, nuts
Bagels, graham crackers, waffles with
fruit, cereal, bars, trail mix with dried fruit
Banana, applesauce, apples, grapes,
oranges, dried fruit, veggies
Thank you for listening
Good luck with your
competitions!!
ANY
QUESTIONS????
BARBARA PEARL
 847-821-7457
 [email protected]