Transcript Post-Training and Post-Competition

Post-Training and Post-Competition:
Recovery Habits and Tips
Prepare Your Body Nutritionally for
Training and Racing
 Good
Nutrition Habits Over Time
Positively Influence Training
 Good Nutrition Habits Over Time
Positively Influence Racing
 Pre-event Meal is not a “Cure-all”
Good Nutritional Habits
12-16
Hours
Later!
FULL!
Pre-Training
Monday AM
During Training
Monday PM
Post Training
Monday PM
Poor Nutritional Habits
24
Hours
Later!
3/4
FULL!
Pre-Training
Monday AM
During Training
Monday PM
Post Training
Monday PM
Support The Body’s Energy Needs

Consider Volume
 Consider Intensity
“Eat to train, don’t train
to eat.”
Year Plan-Eat to Train
60
50
40
30
Carbs
20
10
0
Sep- Nov Dec Jan- Mar Apr- Jun Jul Aug
Oct
Feb
May
Eat a Well Balanced Diet

Carbs:Protein = 4:1
Carbohydrates
Protein
60%
15 %
Fat
25 %
Nutrition Foundations…
Eat a Variety of Foods from all Food Groups.
Eat Colorful Foods…Including Recovery.
normal
sugar
level
Eat Early and Often…Including Recovery.
Drink Early and Often…Including Recovery.
Carbohydrates are the Primary
Fuel Source for Swimmers
Carbohydrates

Secondary fuel for
easy activities
 Primary fuel for
moderate activities
 Dominant fuel for high
intensity activities
Example of a 60% Carb Diet
2000 cal diet
Milk
Fruit
Veg
Grains
Oil
Meat
3
3
2 1/2
11oz
1T
5oz
Dan McCarthy, Sport Performance
Consultant
3000 cal diet
4
4 1/2
2 1/2
18oz
2
5oz
What about
Protein?
Builds and repairs muscles
Produces hormones
Supports the immune system
Replaces red blood cells
No storage site in the body for
protein

Protein is not a source of energy!
One-fourth of your Calories come
from Fat!

2.25 the calories
 Low-intensity exercise
 Taste and Satiety
Daily Nutrition
LP: Lean Proteins
LP
WG
FV
WG: Whole Grains
FV: Fruits and Vegetables
Good Recovery Habits
Training
 Cool-down after highintensity training
sessions
 Begin the nutritional
replenishment
process immediately
 Follow up with a meal
Competition
 Cool-down soon after
your race.
 High carb-moderate
protein snack (4:1)
immediately after your
race
 Follow up with a meal
Recovery Tips
Training
Competition
 Bring your after
 Snack immediately
practice snack to the
after your race and
pool
during your cool down
 Snack on the way
 Eat normal and easily
home if the drive is
digestible meals
longer than a ½-hour
 Regular food, bars
 Have a healthy,
and gels and drinks
nutritious dinner as
are all acceptable if…
soon as you get home
Nutrition Facts vs. Supplement
Facts
Drink Early and Often
Water weight loss of 2% can impair performance!
Sports Drinks are OK if they are 6-8%
Carbohydrates!
The “P” Card
Armstrong Urine Color Chart
1
2
3
4
5
6
7
8
]
]
]
Hydrated
Possible
Dehydration
GENERAL FLUID RECOMMENDATIONS
•Training/Competition of less than 1 hour
Pre: 1 x 8-10 oz of CHO-E
During/After: 2 x 8-10 oz of Water or CHO-E
• Training/Competition between 1 to 3 hours
Pre: 1 x 8-10 oz of CHO-E (30-60 min pre)
During: 1 x 8-10 oz per hour of CHO-E
After - 1 x 8-10 oz of CHO-E (every 30 min. for 2 hrs)
CHO-E = Carbohydrate-Electrolyte drink (eg.,Powerade)
17oC = 63oF
25oC = 77oF
32oC = 90oF
40oC = 104oF
CARB Sources - bread, granola, potato, rice, pasta, fruit, yogurt,
juice, Powerade, corn, squash, raisins
DEHYDRATION
Collect sample in clear plastic container.
Hold up to bright light for comparison.
The urine color chart is reproduced with permission from
Lawrence Armstrong and Human Kinetics and was
originally published in Lawrence Armstrong’s book titled
Performing in Extreme Environments. The book may be
purchased from Human Kinetics by calling 800-747.4457
or online at www.humankinetics.com.
PROTEIN Sources - chicken, meat, fish, cheese, yogurt,
tofu, nuts, beans, hummus, peanut butter, beans, eggs, milk, lentils
IRON Sources - beef, shrimp, spinach, tofu, whole grains, peas,
beans, cereal
ANTIOXIDANT Sources - berries, broccoli, carrots, spinach, kale,
apricots, cantaloupe, peanuts, almonds, seeds, tuna, eggs, garlic
SODIUM Sources - salted pretzels, Gatorade, table salt
When traveling internationally AVOID - raw fish, tap water,
condiments, meat that is not cooked and hot
What to eat after training or
competition
Body Weight
(lbs)
Carbohydrate
Required to meet
1.2 g/kg
Drink
Examples
Bar
Examples
Food
Examples
120-150 Lbs
65-85 Grams
35-50 oz. of sport drink
OR 2 cans of Carnation
Instant Breakfast OR
1.5 cans of Boost or
Ensure
1.5 PowerBars OR 1.5
PowerBar Harvest Bars
OR 1.5 Clif Bars OR 250g packages
PowerBar Bites
2 cups apple juice or
cranberry cocktail OR 2
servings of low-fat
yogurt OR 1 cup dried
apricots OR 1.5 PBJ
sandwich
160-200 Lbs
85-110 Grams
50-65 oz. of sport drink
OR 2.5 cans of
Carnation Instant
Breakfast OR 2.5 cans
of Boost or Ensure
2 PowerBars OR 2
PowerBar Harvest Bars
OR 2 Clif Bars OR 3-50g
packages PowerBar
Bites
2/3 cups of raisins OR 4
cups grapefruit juice
OR 2 medium bagels
OR 4 slices of
watermelon OR 1 bagel
w/peanut butter
200+ Lbs
115+ Grams
65+ oz. of sport drink
OR 3 cans of Carnation
Instant Breakfast OR 3
cans of Boost or
Ensure
2.5 PowerBars OR 2.5
PowerBar Harvest Bars
OR 2.5 Clif Bars OR 3.550g packages
PowerBar Bites
8 kiwi fruits OR 2 cups
canned fruit salad OR 2
PBJ sandwich PLUS 1
serving of yogurt
Individual Requirements
First, covert your weight to kg: _____ lbs / 2.2 = _____ kg
Low
6 g/kg-carb
1.4 g/kg-prot
High
10 g/kg-carb
1.8 g.kg-prot
Carb
total
Carb
recovery
Recovery
1.0 g/kg-carb
for up to 3 hrs
---
---
---
Carb
remainder
---
Protein
total
---
Foods:
Example:
140 lbs / 2.2 = 63.6 kg
Carb
total
Carb
recovery
Carb
remainder
Protein
total
Low
6 g/kg-carb
1.4 g/kg-prot
High
10 g/kg-carb
1.8 g.kg-prot
Recovery
1.0 g/kg/hr-carb
for up to 3 hrs
382
636
---
---
---
64
318
(382 – 64)
508
(636 – 128)
---
89
114
---
Foods:
Transition Between Seasons

Do not eat like an
athlete
 Clean out your pantry
 Low intensity
alternative or crosstraining activities
 Relax
Try out Nutrition Tracker!
GO USA!!!