Transcript A Guide to Nutrition for Swimming

A Guide to Performance Nutrition
for Swimming
Images sourced from: FreeDigitalPhotos.net
Aims
• Role of ‘performance’ nutrition
• Performance nutrition strategies
– Types and roles of nutrients
– Where nutrients can be found
– Role around training
• How to identify foods to meet nutritional
needs
Performance Nutrition
• Good nutrition alone will not turn an
average swimmer into an elite swimmer
BUT
• Poor nutrition can turn an elite
swimmer into an average swimmer
Your body a formula one car?
• Fuel
– Amount
– Type
• Water
– Cooling system
• Body
– Weight
– Shape
What is the role of Nutrition in Sport?
Energy
Growth &
development
Immune
function
Recovery
General
Health
Weight
Management
Reduce
injury risk
Brain
function
What should you be eating?
• Provide enough energy!
– Growth & development
– Movement
– Body functions e.g. digestion, breathing
• Healthy & Balanced – variety is key!
– Made up of:
• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Water
Energy
 Energy is measured in Kcal (or KJ)
Increasing Energy Density (kcal)
1 g Carbohydrate = 4kcal
1g Protein = 4kcal
1g Alcohol = 7kcal
1g Fat = 9kcal
 Need to have the right combination of energy!
Carbohydrates – Go Foods
• Small store in your body
• Provides ENERGY!
– Body
• Movement
• Growth & development
– Brain
• Concentration, decision
making, hand eye coordination
• Amount of carbohydrate
adjusted to needs!
Think of your
body like a
car!
Obtained from www.thelssa.co.uk
Carbohydrate Foods?
If daily CHO intake is inadequate, difficulty in
performing optimally
Carbohydrate around training
• Before training
– Top up carbohydrate levels!
• Have a carbohydrate based meal 3-4 hours before training
• Have a carbohydrate based snack 1-2 hours before training
• During training
– May need to top up levels (esp. during long/ intense
sessions)
• Liquid or solid source
• After training
– REFUEL! Very important in recovery!
• Have a meal/ snack with some carbohydrate immediately after
your session
Meal examples
» Cereals
• with low fat milk & fruit
» Toast
• jam, honey, banana
» Crumpets/ bagel
• jam, honey
» Spaghetti/ beans on toast
» Pancakes
• with fruit, honey
» Sandwich
• e.g. ham salad, chicken salad, banana
» Tomato based pasta dish
• With lean protein & vegetables/ salad
» Jacket Potato with filling
• e.g. tuna, baked beans, chilli
» Rice dish
• With meat & vegetables/salad
» Soup & bread
Carbohydrate Snacks
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Fruit (dried, fresh, tinned)
Cereal bars
Rice/ oat cakes/ crackers
Fruit smoothies/ Fruit juice
Low fat yoghurt
Low fat milkshake
Low fat muffins
Hot cross buns
Malt loaf
Low fat rice pudding
Scotch pancakes
Bread/ toast/ crumpet with honey
Sports drinks
Sweets
– Jelly babies, jelly beans
Don’t Skip Breakfast!
• BREAK-THE-FAST!
• After an overnight fast the body’s fuel
stores will be low
• To fuel early sessions:
– consume light carbohydrate-rich snack 1
hour before the session
– consume carbohydrate during training e.g.
sports drink
Protein
• Needed for muscle growth and repair
• Very important for growth and development!
• Example sources:
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Milk
Cheese
Meat
Fish
Yoghurt
Eggs
Nuts/ seeds
Beans & pulses
Quorn/ Tofu
Protein around training
• REBUILD! to help muscles recover
– Have a meal/ snack with some protein
immediately after your session
• E.g.
– Low fat milkshake (friji, yazoo, yop, for
goodness shakes)
– Low fat yoghurt
– Lean meat/ fish sandwich (e.g. Tuna, ham,
chicken)
– Glass of milk
– Cereal with milk
– Rice cakes with cottage cheese
Fat
• Fat is needed by the body in small
amounts for:
- Energy
- To protect and insulate the body
- Provide the body with important
vitamins
(Vitamin A, D, E and K)
- Provide the body with essential fats
(omega 3, omega 6)
Fat Sources
Two groups
Saturated fat
Unsaturated Fat
Unhealthy fats
Increase cholesterol
Healthy fats
Reduce cholesterol
Help immune system &
brain function
Vitamins
• Cannot be made by the body
• Needed for all systems in the body
– Health and performance
• Fruit & Vegetables are packed with vitamins
– Variety of colours e.g. yellow, orange, green,
– Try to include 3 different colours with your meals
Minerals
• Essential for normal body function
• Important minerals for young swimmers
– Iron
• Healthy blood
• Oxygen transport in the blood
– (low iron can depress mental function and motivation)
• Liver, Red meat, Breakfast cereal, Green leafy
vegetables
– Calcium
• Healthy bones and teeth
• May ↓ the risk of stress fractures
• Milk, Yoghurt, Cheese, Baked beans
Water
 40-60% of our body is made
up of water
 Needed:
• For chemical reactions
• To carry nutrients
• To get rid of waste
 - urine and sweat
Can you think of any situations when you may
need more water?
A closer look at fluid
• Sweat – helps cool the body
• Exercise
– increases sweat lost = increased water and
sodium loss
– These need to be replaced in order to rehydrate
• Dehydration – decreases performance
– Increases perception of fatigue
– Decreases exercise capacity
– Decreases mental function – concentration,
reactions, alertness
– Lowers immune function
Fluid intake around training
• Aim to begin training hydrated
– Drink small volumes frequently throughout the day
• Replace sweat losses during exercise
– Hot/ humid environment = ↑ sweat losses
– Long/ intense sessions = ↑ sweat losses
• REHYDRATE after your session
– replace sweat losses during recovery
• Fluid choices?
– Water, sports drinks, squash, fruit juice, smoothies, low
fat milkshakes
× Fizzy drinks
Monitoring Hydration
 Important not to start exercise dehydrated!
 Thirst is not a good indicator of hydration
status
 Use the ‘pee chart’
Pale yellow =
Hydrated Aim for
Numbers - 1-3
Dark yellow =
Dehydration
Fitting it all together
© Crown copyright material is reproduced with the permission of the Controller of HMSO and Queen's Printer for Scotland.
Practical Nutrition
• In groups using the products you have
been given fill in the table on your
worksheet:
– Total amount of protein per 100g
– Total amount of carbohydrate per 100g
– Low fat or high fat?
– Low saturated fat or high saturated fat?
How do you know?
Using the nutrition information panel
Total amount of energy
the food provides
Total amount of
carbohydrate
Total amount of
protein
Total sugar content
(part of the total
carbohydrate value)
- includes natural and
added sugars
Total amount of
fat
Total amount of
saturated fat
i.e. unhealthy fat
Total amount of fibre
Total salt
Traffic Light Labelling
 Quick overview of product contents
Red = The food is high in that nutrient
Amber = The food contains moderate levels of the
nutrient
Green = The food contains low levels of that
nutrient
NB the traffic light values normally represent various nutrients in a serving size!
Check your answers
Low is:
High is:
Total fat
<3g per 100g (if food)
<1.5g per 100ml (if liquid)
>20g per 100g (if food)
>10g per 100ml (if liquid)
>21g per portion
Saturated
Fat
<1.5g per 100g (if food)
<0.75g per 100ml (if liquid)
>5g per 100g (if food)
>2.5g per 100ml (if liquid)
>6g per portion
‘Any food which contributes more than 30% of an adult’s
recommended daily maximum intake for fat (70g)’
i.e. >21g fat per portion! (based on woman’s GDA)
Per 100g
Energy
Per 1/2 pizza
% based on
GDA for adult
307kcal
562kcal
28.1%
Protein
13.9g
25.4g
56.4%
Carbohydrate
27.3g
50.0g
21.7%
Fat
15.8g
28.9g
41.3%
Saturates
7.0g
12.8g
64.0%
Nutrition Claims
Nutrition Claims
Meaning
Low fat
< 3% fat (3g per100g) for solid foods
<1.5% fat (1.5g per 100ml) for liquids
Fat free
≤ 0.15g per 100g
Low saturated fat
<0.5g per 100g for solid food
< 0.75g per100ml for liquids.
Low sugar/ Low in sugar
≤ 5g of sugars per 100g of solid food
≤ 2.5g of total sugars per 100g of liquid food
Sugar Free, Free of sugar,
No sugar
≤ 0.5g of sugars per 100g/ 100ml
No added sugar
Must only contain natural sugars
Source of fibre
≥ 3g fibre per 100g of product
High fibre
≥ 6g of fibre per 100g of product
Source of protein
≥ 12% of the energy value must be provided by protein
High protein
≥ 20% of the energy value must be provided by protein
Light/Lite
Must include an explanation of what gives the food this
characteristic eg light in colour, flavour or energy
Competition Eating
• Number of races (heats)
• Time between races
– 30mins or several hours
• Food availability
– Find out what is on offer/ take your own
– Storing food – e.g. cold food keep cold!
– Variety
Plan your Food!
• Develop a specific race day eating
schedule
– Suited to specific race program
– Food availability
– Warm up & training
• Focus on:
– Carbohydrate and Hydration
– Include protein for recovery (dependent on
recovery time)
Top Tips
» Eat small nutritious snacks/ small nutritious
meals throughout the day
» Have largest meal/ snack during longest break
» Ensure you have snacks available to
supplement meals
» Pre race
» Carbohydrate based meal/ snack
» Recovery between each race
» Carbohydrate & hydration
» Protein during longer breaks
Summary
• A healthy balanced diet for an swimmer:
– High in nutrient-rich carbohydrates
• Pasta, rice, potatoes, cereal, bread
– Moderate in protein
• Lean meat & fish, low fat dairy products
– Small in nutrient-poor carbohydrates and fat
– 5+ fruit and veg
– Fluids! Hydration and monitor pee
• Adjust foods to individual needs
– Training/ competition needs
•
Summary of nutrition around
training
Pre-exercise
– Carbohydrate
– Hydration
• During exercise
– Hydration
– Carbohydrate
• Recovery
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Refuel - carbohydrate
Rebuild - protein
Rehydrate - fluid
Start recovery immediately after finishing your training
session