Healthy Eating For Swimmers Presented by: Feng-Yuan Liu Clinical and Sports Dietitian

CARBOHYDRATES

Energy for the brain Energy for the body Muscle recovery after exercise Assists with muscle growth Structural component of cells

PROTEIN

Building blocks for muscles Recovery of muscles after exercise Structural component of cells

FATS

Energy source for the body Helps absorb fat-soluble vitamins Helps with hormone production Structural component of cells

MINERALS

Used in keeping a healthy metabolism Keeps the body functioning properly: – Helps to carry more oxygen around the blood – Keeps our bones strong and healthy

CASE #1 - Cassie 16yr old female Year 12, doing VCE Swimming at the national level Training twice a day, 4-5 days a week Hates brussel sprouts Wants to look fit (not skinnier!)

CASE #2 - Marco 18 yr old male Year 12, also doing VCE … (he repeated twice) Swimming at the national level – aiming for selection for the Australian Olympic Swim Team Training twice a day, 6 days a week Wants to gain lean muscle mass “…I eat more than all my friends but I still look like a bean stalk!”