A Guide to Performance Nutrition for Swimming. Images sourced from: FreeDigitalPhotos.net

Transcription

1

2 A Guide to Performance Nutrition for Swimming Images sourced from: FreeDigitalPhotos.net

3 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

4 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

5 Your body a formula one car? Fuel Amount Type Water Cooling system Body Weight Shape

6 What is the role of Nutrition in Sport? Energy Growth & development Immune function Recovery General Health Weight Management Brain function Reduce injury risk

7 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

8 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!

9 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!

10 Obtained from

11 Carbohydrate Foods? If daily CHO intake is inadequate, difficulty in performing optimally

12 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

13 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

14 Carbohydrate Snacks 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

15 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

16 Protein Needed for muscle growth and repair Very important for growth and development! Example sources: Milk Cheese Meat Fish Yoghurt Eggs Nuts/ seeds Beans & pulses Quorn/ Tofu

17 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

18 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)

19 Fat Sources Saturated fat Unhealthy fats Increase cholesterol Two groups Unsaturated Fat Healthy fats Reduce cholesterol Help immune system & brain function

20 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

21 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

22 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?

23 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

24 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

25 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 Dark yellow = Dehydration

26 Fitting it all together Crown copyright material is reproduced with the permission of the Controller of HMSO and Queen's Printer for Scotland.

27 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?

28 How do you know?

29 Using the nutrition information panel Total amount of energy the food provides Total amount of carbohydrate Total sugar content (part of the total carbohydrate value) - includes natural and added sugars Total amount of fibre Total amount of protein Total amount of fat Total amount of saturated fat i.e. unhealthy fat Total salt

30 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!

31 Total fat Saturated Fat Check your answers Low is: High is: <3g per 100g (if food) <1.5g per 100ml (if liquid) <1.5g per 100g (if food) <0.75g per 100ml (if liquid) >20g per 100g (if food) >10g per 100ml (if liquid) >5g per 100g (if food) >2.5g per 100ml (if liquid) >21g per portion >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 Per 1/2 pizza % based on GDA for adult Energy 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%

32 Nutrition Claims Nutrition Claims Meaning Low fat Fat free Low saturated fat Low sugar/ Low in sugar Sugar Free, Free of sugar, No sugar No added sugar Source of fibre High fibre Source of protein High protein Light/Lite < 3% fat (3g per100g) for solid foods <1.5% fat (1.5g per 100ml) for liquids 0.15g per 100g <0.5g per 100g for solid food < 0.75g per100ml for liquids. 5g of sugars per 100g of solid food 2.5g of total sugars per 100g of liquid food 0.5g of sugars per 100g/ 100ml Must only contain natural sugars 3g fibre per 100g of product 6g of fibre per 100g of product 12% of the energy value must be provided by protein 20% of the energy value must be provided by protein Must include an explanation of what gives the food this characteristic eg light in colour, flavour or energy

33 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

34 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)

35 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

36 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

37 Summary of nutrition around Pre-exercise Carbohydrate Hydration During exercise Hydration Carbohydrate Recovery Refuel - carbohydrate Rebuild - protein Rehydrate - fluid training Start recovery immediately after finishing your training session