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 Pre-Training Monday AM During Training Monday PM Hours Later! Post Training Monday PM FULL!

Poor Nutritional Habits Pre-Training Monday AM During Training Monday PM Post Training Monday PM 3/4 FULL! 24 Hours Later!

Support The Body’s Energy Needs  Consider Volume  Consider Intensity “Eat to train, don’t train to eat.”

Year Plan-Eat to Train

Eat a Well Balanced Diet  Carbs:Protein = 4:1 Carbohydrates 60% Protein15 % Fat25 %

Nutrition Foundations… Eat a Variety of Foods from all Food Groups. Eat Colorful Foods…Including Recovery. Eat Early and Often…Including Recovery. Drink Early and Often…Including Recovery. normal sugar level

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

Dan McCarthy, Sport Performance Consultant 2000 cal diet3000 cal diet Milk34 Fruit34 1/2 Veg2 1/2 2 1/2 Grains11oz 18oz Oil1 T2 Meat5oz5oz Example of a 60% Carb Diet

What about Protein? 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

FV LP WG FV LP WG FV LP WG LP: Lean Proteins WG: Whole Grains FV: Fruits and Vegetables Daily Nutrition

Good Recovery Habits Training  Cool-down after high- intensity 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  Bring your after practice snack to the pool  Snack on the way home if the drive is longer than a ½-hour  Have a healthy, nutritious dinner as soon as you get home Competition  Snack immediately after your race and during your cool down  Eat normal and easily digestible meals  Regular food, bars and gels and drinks are all acceptable if…

Nutrition Facts vs. Supplement Facts APPROVED DECLINED

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 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 ) Collect sample in clear plastic container. Hold up to bright light for comparison. 17 o C = 63 o F 25 o C = 77 o F 32 o C = 90 o F 40 o C = 104 o F CARB Sources - bread, granola, potato, rice, pasta, fruit, yogurt, juice, Powerade, corn, squash, raisins 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 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 or online at ] ] ] Hydrated Possible Dehydration DEHYDRATION

Body Weight (lbs) Carbohydrate Required to meet 1.2 g/kg Drink Examples Bar Examples Food Examples Lbs65-85 Grams 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 2- 50g 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 Lbs Grams 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+ Lbs115+ 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 g packages PowerBar Bites 8 kiwi fruits OR 2 cups canned fruit salad OR 2 PBJ sandwich PLUS 1 serving of yogurt What to eat after training or competition

Individual Requirements 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-carb for up to 3 hrs Foods: Carb total--- Carb recovery--- Carb remainder --- Protein total--- First, covert your weight to kg: _____ lbs / 2.2 = _____ kg

Example: 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 Foods: Carb total Carb recovery Carb remainder 318 (382 – 64) 508 (636 – 128)--- Protein total lbs / 2.2 = 63.6 kg

Transition Between Seasons  Do not eat like an athlete  Clean out your pantry  Low intensity alternative or cross- training activities  Relax

Try out Nutrition Tracker!

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