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Post-Training and Post-Competition:

Post-Training and Post-Competition:. Recovery Habits and Tips. Good Nutrition Habits Over Time Positively Influence Training Good Nutrition Habits Over Time Positively Influence Racing Pre-event Meal is not a “Cure-all”. Prepare Your Body Nutritionally for Training and Racing .

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Post-Training and Post-Competition:

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  1. Post-Training and Post-Competition: Recovery Habits and Tips

  2. Good Nutrition Habits Over Time Positively Influence Training Good Nutrition Habits Over Time Positively Influence Racing Pre-event Meal is not a “Cure-all” Prepare Your Body Nutritionally for Training and Racing

  3. Good Nutritional Habits FULL! 12-16 Hours Later! Pre-Training Monday AM During Training Monday PM Post Training Monday PM

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

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

  6. Year Plan-Eat to Train

  7. Eat a Well Balanced Diet • Carbs:Protein = 4:1 Carbohydrates 60% Protein 15 % Fat 25 %

  8. 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

  9. 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

  10. Example of a 60% Carb Diet 2000 cal diet 3000 cal diet Milk 3 4 Fruit 3 4 1/2 Veg 2 1/2 2 1/2 Grains 11oz 18oz Oil 1 T 2 Meat 5oz5oz Dan McCarthy, Sport Performance Consultant

  11. 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!

  12. One-fourth of your Calories come from Fat! • 2.25 the calories • Low-intensity exercise • Taste and Satiety

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

  14. 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 Good Recovery Habits

  15. 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… Recovery Tips

  16. Nutrition Facts vs. Supplement Facts DECLINED APPROVED

  17. Drink Early and Often Water weight loss of 2% can impair performance! Sports Drinks are OK if they are 6-8% Carbohydrates!

  18. Armstrong Urine Color Chart The “P” Card • 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) ] 1 Hydrated 2 3 ] 17oC = 63oF 25oC = 77oF 32oC = 90oF 40oC = 104oF 4 Possible Dehydration 5 6 ] 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 7 DEHYDRATION 8 Collect sample in clear plastic container. Hold up to bright light for comparison. 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 800-747.4457 or online at www.humankinetics.com.

  19. What to eat after training or competition

  20. Individual Requirements First, covert your weight to kg: _____ lbs / 2.2 = _____ kg

  21. Example: 140 lbs / 2.2 = 63.6 kg

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

  23. Try out Nutrition Tracker!

  24. GO USA!!!

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