Transcript Basic nutrition and hydration

Swimming Nutrition
ASA Regional programme
Carbohydrate
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Fast Release
Table sugar
dried fruit
fizzy drinks
sweets
Digested quickly from all
exposed places
• Grains e.g.
porridge
• Brown pasta
• Potatoes
Digested slow as
fewer exposed
places
Slow Release
Protein
• Build and repair muscle
tissue
• Become hormones or
promote hormone
function
• Maintain fluid and
electrolyte balance
• Promote the immune
system
• Be an energy source
(both at rest and exercise)
Examples:
• Meat
• Fish
• Dairy
• Soy
• Legumes
• Nuts
• Grains
• Vegetables
Fats
Healthy
• Fats which are naturally occurring
and your body can use for:
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Immunity
Vitamin Storage
Hormone production
Blood clotting
Olives
Oily fish - Salmon
Nuts
Avocados
Butter
Unhealthy (Trans fats)
• Fats which as usually man
made and your body has no
way of using them
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Fried Foods
Doughnuts
Cookies
Processed foods
margarine
List good and poor quality options for:
Carbohydrate
Good
Poor
Protein
Good
Fats
Poor
Good
Poor
Structure
• Eat every 2-3 hours
– Meals
– Snacks
• Avoid getting over hungry as this leads to overeating.
• Ensure constant flow of energy ensuring:
– Fuelled for exercise
– Constantly replenishing fuel stores
– Not using muscle as energy source
2 Session day
Time
5.00
Museili
7:00
Training – 750ml per hour of water/cordial
7.30
2 x fruit plus 1 pint milk
09:00
Porridge
11:00
Handful of Nuts and Seeds
13:00
Turkey, salad tortilla wrap
15:00
Granola plus milk
17:00
Training – 750ml per hour of water/cordial
19:00
2 x fruit, cottage cheese
21:00
Tuna tomato pasta (70g pasta per serving)
Rice pudding
22:00
Hot chocolate
Nutrition During School/College
• On average school students who eat school dinners
vs packed lunch have a better nutrient intake –
dependent on healthy choices by students.
• If school dinners are poor take your own
– Healthy snacks
– Plenty of fluids
– Occasional treats ( 5 per week max)
Its better to take more food than needed rather than
not enough
Packed Lunch
Packed lunches need to be complete (e.g. CHO, protein,
vitamins and minerals, fluids)
Main Meals
Snacks
Fluids
Ham Salad
Sandwich
Fruit, Dried Fruit,
Nuts
Water, Diluted
Squash (cordial)
Chicken Pasta
Salad
Cereal Bars
Fruit Juice
Tortilla Wrap
Yogurt, smoothie
Milk
Example dinners
Main Meal
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Tuna Pasta Bake
with veg /salad
Chicken Breast
with Roasted
sweet potato’s &
veg
Stir fry veg and egg
noodles
Dessert
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Jelly
Fruit salad
Low Fat Custard
Yoghurt
Rice Pudding
Milkshake
Occasional treat
(once a week)
Fluid
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Cordial
Fruit Juice
Flavoured water
Water
If their not going to eat within 60-90 minutes after training have an
additional recovery snack
Recovery
• The ability to replenish, rebuild and adapt to training.
• Good recovery enables adaptions throughout the
training year.
• 3 Priorities:
– Replenish energy used in training
– Repair muscle damage
– Protect against illness and injury.
Post-Training
• 30 minute window
• Include both fast absorbed carbohydrate & high
quality protein.
Recommended servings:
• Approx. 50-70g of carbohydrates.
• Approx. 20-30g of protein.
• Avoid high fat foods
• Avoid any carbonated drinks
Example Recovery Snacks
Banana & Tuna
Or
4 x Muller Yoghurt
Or
2 x Apple & 1 Pint of Semi Skimmed milk
Or
Nature Valley bar & Pint of milk
Or
200g cottage cheese & 2 x orange & 2 Apples
What is hydration
• The act of replenishing the fluid stored in your body
• Humans are 50 - 60% water
• Humans can survive 4-6 weeks without food but only
a few days without water
• Simple acts of breathing, temperature regulation and
going to the toilet causes ½ - 1 litre fluid loss per day
• Average intake of water:
– Men: 3.7 litres per day
– Women: 2.7 litres per day
Hydration
Dehydration Status
Impaired performance
2%
Capacity of muscle work declines
4%
Heat Exhaustion
6%
Hallucination
8%
Heat stroke and circulatory collapse
10%
Performance impact
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2% dehydration = 10% drop in performance
Training target = 60.0 seconds
Dehydrated = 66.0 seconds
How disappointed would you be with this session?
If in a race it can be the difference between winning
and loosing
Monitoring methods
• Body weight
• Check urine (Osmocheck)
• Colour
1, 2, or 3 you are hydrated.
If your urine matches the colours
numbered 4 through 8 you are
dehydrated.
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Hydration strategies
• Drink little and often.
• Always have a water bottle with you especially at
school.
• Drink water / cordial to hydrate
• Drinks which include caffeine cause greater urine
loss. Bare this in mind when calculating your daily
fluid intake.
Training fluids
• Water based drinks.
• If training <1 hour no need for sports drinks.
• If training >1 hour at 80% or harder possible need for
a sports drink.
• Ensure you start the session at optimum hydration.
• Rehydrate after training.
Stay Hydrated
• Drink 2 - 5 litres per day (including water, cordial, tea,
coffee etc.)
• Drink 750ml per hour when training
• Sip throughout the day, don’t drink large quantities
in one go.
• Limited caffeinated drinks as these have a
dehydrating effect.
Competition Nutrition
General Rule = Don't eat or drink anything that won't make you
swim FAST
Hotel Breakfast
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Stick to your normal foods.
It's always tempting but don't sample everything on offer
Try to get extra fluids in, water, fruit juice etc.
Limit tea and coffee intake especially before heats.
During the meet
• Stay hydrated
• Snack regularly
– Healthy options
– Slow release foods such as flapjack, fruit, yoghurt, nuts and seeds, trail mix,
granola bars, rice cakes, popcorn.
• Follow recovery plan i.e. after each race have a snack
• Spread meals out and don't over eat at main meal times
• Don't rely on the pool cafe - do your homework, what's local?
• Just because the nutrigrain bars are free doesn't mean you
have to eat them.
Lunch / Evening Meals
• Don't over eat - portion control
• Pick healthy options e.g.
– No chips, ask for potatoes instead.
– Pick red sauces instead of white lower in fat.
– Avoids battered / deep fried foods.
• Pasta is good for you but can
choose other options if you’ve
had carbs throughout the day.
• Don't have pudding unless it's
good quality and healthy.
Competition Recovery
• After each warm up and race
• Try to have balance e.g. Carbs and protein
• If protein isn't as easy to transport or keep fresh etc
have carbs and add protein to meals when possible.
• Good options for protein sources:
– Ambrosia rice pudding
– UHT or soya milk
– Dried milk powder / baby milk powder
Competition Timing
Questions