1. Renee McGregor Sports Nutritionist and Registered Dietitian – The University of Bath Tuesday 3 rd December

2. A well chosen diet offers many benefits to all athletes, irrespective of event, age, sex or level of competition. These include:  Optimal gains from the training programme  Enhanced recovery within and between workouts/events  Achievement and maintenance of an ideal body weight and physique  A reduced risk of illness and injury  Consistency of achieving high level performance

3.  Carbohydrates are essential fuel to the exercising body.  They provide your muscles with energy in order to train and compete at a high intensity.  However it is important to consider: ▪ Type ▪ Timing ▪ Amount

4.  Daily requirements for swimmers are 5-10g/Kg BW carbohydrates a day; this is individual and will also depend on the training frequency, type and intensity.  Aim for complex varieties.  The only exception to this rule is immediate after a training session when more fast release options should be used in the combination of 3:1 carbohydrate:protein or during a high intensity training session over 60 min.

6.  wholegrain pasta (90g dry weight)  sweet potatoes (1 x medium)  wholegrain rice (75g dry weight)  oats (75g dry weight)  wholegrain or seeded or rye breads (2 thick slices)  oatcakes (5)  quinoa (60g dry weight)  muesli (85g)  1 x wholegrain bagel  2 x wholegrain pitta bread

7.  Plays an important role in the response to exercise.  Req. 1.2-1.6g/Kg BW/d.  Recent studies have shown that protein intake is particularly important in the recovery phase:  Helps to counteract the increased rates of protein breakdown that occur during exercise.  Promotes muscle growth, repair and adaptation following the exercise stimulus.  maximal effects occur with 20-30g protein.

8.  Poached Cod with boiled vegetables.  1 large tin of tuna (canned in brine)  2 large eggs  60g of low fat mozzarella  100g tub of cottage cheese  2 handfuls of cashew/walnuts/peanuts Or pumpkin seeds  600ml of milk  57g skimmed milk powder  1 large chicken breast  1 medium salmon or Mackerel fillet  3oz pork chop  80g mince

9.  How long is your session going to be?  How intense?  Timing of nutrition  Composition of nutrition – before, after and during.  What is available at your club?

10. Rule of thumb: 1.0g/Kg BW fast acting carbohydrate and 20-25g protein but there are considerations:  How many sessions in the day?  What type of sessions are they?  What are your targeted goals?

11.  2 wholegrain toast with 2 large poached eggs  5ooml chocolate milk (with added skimmed milk powder)  150g pot of fat free Greek yoghurt with banana.  6 oatcakes with peanut butter  Wholegrain bagel with ½ tin baked beans  Large jacket potato with cottage cheese, tuna or chicken salad

12.  Dehydration can contribute significantly to fatigue and be detrimental to performance – not just physically but also mental skill and decision can be affected.  2% dehydration can cause up to 10% loss in performance and concentration.  A 2% weight loss due to dehydration in a 50Kg athlete is equal to 1Kg.

14.  Drinking plenty of fluid throughout the day not just when training.  Never being thirsty – being thirsty means you are already dehydrated  Take a drink - water; diluted squash or juice

15.  Tailor your nutritional intake to your training sessions.  Include a balance of complex carbohydrates, protein, fruit and vegetables and essential fats.  Ensure good recovery choices.  Be mindful of choice and portion size.