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 if you eat a healthy diet

Where do CALORIES come from?? CALORIES CARBSPROTEINFATS

CARBOHYDRATES

CARBOHYDRATES About 60% of a swimmers Calories need to come from 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, and 6 cups of pasta

Good Sources of CARBOHYDRATES: Whole grain breads and cereals PotatoesRicePasta/noodlesFruitsVegetablesMilk

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: FishChicken Lean Beef MilkYogurtNutsEggsSoy

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

Calories ► Active teenage girls need between calories/day. ► Active teenage boys need between calories/day. ► A 2 hour swim practice adds at least 1200 calories/day.

CALORIC DEFICITS FOR TEENS ► Increased fatigue and lack of stamina ► Lack the ability to build muscle and recover efficiently from workouts ► Slowed physical development ► Overall lack of improvement in physical performance

VITAMINS AND MINERALS Usually not a problem Usually not a problem Take a multivitamin- mineral if diet is restricted Take a multivitamin- mineral if diet is restricted

FLUIDS Drink BEFORE swimming to improve performance: 2 cups Drink BEFORE swimming to improve performance: 2 cups Drink DURING swimming to keep going: 1-2 cups every minutes Drink DURING swimming to keep going: 1-2 cups every minutes Drink AFTER swimming to recover faster: 2 cups for every pound lost during exercise Drink AFTER swimming to recover faster: 2 cups for every pound lost during exercise

DEHYDRATION Frequent urination Frequent urination Increased thirst Increased thirst Unexplained fatigue, palpitations, increased breathing rate, or body temperature Unexplained fatigue, palpitations, increased breathing rate, or body temperature Increased effort to exercise Increased effort to exercise Decreased stamina Decreased stamina Muscle weakness and dizziness Muscle weakness and dizziness

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 AVOID LARGE PRE-EVENT MEALS 2 hours before event: Peanut butter and jelly sandwich 1 banana 8 oz chocolate milk

During the Event Drink enough fluid to maintain hydration 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 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 minutes before practice or competition Include another high carbohydrate snack after practice or an event to re-fuel; within 30 minutes after swimming has ended.

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 You may sweat more than you realize Make sure a water bottle or sport drink is accessible to you Do a hydration check: weigh yourself before and after a competition; every 2 pounds of weight loss = 34oz of water Do a hydration check: weigh yourself before and after a competition; every 2 pounds of weight loss = 34oz of water

AVOID SKIPPING MEALS Inefficient performance Poor stamina Lack of glycogen stores

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???? ANY QUESTIONS????

BARBARA PEARL