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@USA_SwimClubs
USA Swimming Clubs
Become a
Nutrition “Expert” in 44 Minutes!
Scott Colby Sport Performance Consultant
Become a
Nutrition “Expert” in 44 Minutes!
© Copyright USA Swimming, Inc. All rights reserved
“My resolution is to do a better job recovering – sleeping, eating the right things at the right time, etc. The older I get, the more important it is to recover well. That's just one thing, although there's never a shortage of things I could improve upon! “
Olympian Andrew Gemmell
B A
Poor Nutrition Habits
Pre-Training
Monday AM
During Training
Monday
Post Training
Monday
3/4
FULL!
12
Hours
Later!
Pre-Training
Tuesday AM
Good Nutrition Habits
Pre-Training
Monday AM
During Training
Monday
12-16
Hours
Later!
Post Training
Monday
FULL!
Pre-Training
Tuesday AM
You don’t get faster by training hard…
…you get faster when you recover from hard training!
“Eat to train, don’t train to eat.”
“Competition in the Kitchen”
“The 24/7 Athlete”
Nutrition: Why Important? Fuel normal daily activity and exercise
Restore the body’s energy levels
Boost the immune system
Strengthen and Repair muscles, bones, etc.
Energy Needs: The same or always changing?
Always changing!
Sick day
Distance/sprint day
Holiday training
Vacation/break time
Recovery days
Prepare Your Body Nutritionally for Training and Racing
Pre-event meal not a “cure-all”
Good nutrition habits help:
Training and racing
Health
Mood
Lifestyle 2012 Getty
Images
Functional Fuel
Functional Fueling: The Facts Swimmers’ training regimen is comparable to tri-athletes, long-distance runners and cyclists. High volume, with various intensities
Therefore, fueling must be similar to endurance athletes.
Functional Fueling: Carbohydrates Primary fuel for high intensity exercise
Changed to glycogen for muscles & brain
Replaces energy stores
Primary Fuel Source > Carbohydrates
Functional Fuel: Carbohydrates Good Sources:
60% of
calories
Functional Fuel: Carbohydrates
Fruit (whole fruit and 100% fruit juice)
Starchy vegetables (sweet potatoes, corn, peas)
Whole Grains (rice, quinoa)
Whole Grain Cereal (oatmeal, muesli)
Beans, Lentils
Whole Grain Cereal, Bread, Pasta
Good Sources:
Functional Fuel: Carbohydrates
2013 Getty Images
Functional Fueling: Protein Builds, maintains, and repairs muscle
Aids absorption of carbohydrates
Prevents breakdown of muscle
Red Blood Cells
Protein should not be used as energy!
Functional Fueling: Protein Good Sources:
Functional Fueling: Protein Good Sources:
Legumes (peas, beans)
Nuts Yogurt
Milk
Cheese
Lean meat, fish & chicken
Soy products
15% of calories
Functional Fueling: Fat Fuels low intensity exercise
Higher calories, balances energy needs
Fights inflammation
Improves health of eyes/skins
Functional Fueling: Fat
2011 Getty Images
Functional Fueling: Fat Good Sources:
25% of calories
Fruits and vegetables are optimal for recovery
The body then suppresses immune system function
Stress promotes training adaptation
Post Training Immune Suppression
High intensities and volumes results in carbohydrate depletion
Hard training depletes immune system
Sleep also helps immune system recover
Need to train hard to improve
Fruits & vegetables replenish immune system
(De)Hydration
Hydration: The Facts Water delivers nutrients throughout the body
First thing in morning, drink 2-3 cups of water
Slower to Rehydrate than to Dehydrate
Athletes lose more water: Sweat, urine, respiration
Onset of thirst: 2% Dehydration
1% Dehydration hurts performance
Hydration: Monitor Fluid Loss
Well Hydrated
Good Job!
Need 1-2 cups of water,
Performance suffering
Severely dehydrated!
Poor Performance
Hydration: Additional Notes Use bottles with squirt tops – Easy access
between sets/intervals
Do Not Share water bottles!
Cool drinks good for hot environments, warm
drinks good for cold water swims
“Sport” Drinks
For activities lasting 90 minutes or more
Contain helpful sugars and electrolytes
Sport Drink Optimal Fluid Absorption
Water Gatorade Powerade All Sport
Ryan, AJ. et al J. Appl. Physiol. 84: 1581-1588, 1998
FAST
SLOW
Fluid
Absorption
(mL/cm/hr)
0%
8% 9%
* p<0.05 slower than water and Gatorade.
Water and Gatorade were not different from each other.
Soda
Pop
-13%
6%
PowerAde All Sport
Drinks-Ill Effects
Combine many different stimulants
Short-term energy boost-uses up carbs, hydration
Increased risk of Stroke, Heart attack, Cardiac arrhythmia, Sudden death
Do Sports Drinks Work?
Danger of Dietary Supplements
Dietary supplements: vitamins, minerals, herbals,
energy drinks, shakes, etc. can be harmful to your
body and your health (and get you banned)!
Products are not magic potions/pills.
They do NOT replace:
Healthy eating, Hard work, Training, Sleep
Do Not take any dietary supplement without first talking to your coach.
“There is no place in the sport of swimming, for our children, to be using sports-supplements which are clearly intended for adults. They aren’t made for kids, they may not be safe in the first place, and the potential for great harm is present.”
- Frank Busch USA Swimming National Team Director
Supplements for Kids?
Resources
http://www.usada.org/supplement411
Warning!
Sibutramine is prohibited!
Warning!
It’s not just what you eat, but when you eat it!
Never go more than 2-3 hours without a snack
Don’t skip meals – ever!
Or: Eat 5-6 small meals
0
+
-
Higher body fat
Lower body fat
24 hours Athletes who skip meals and only eat one meal per day have higher body fat composition Deutz et al, 2000 Med Sci Sports Exerc 32(3) 659-68
Proper Fuel: Effects of Skipping Meals
Fatigue, lethargic
More energy
Skipped Meal(s), Under Fueling
Snacking often
“Starvation Mode”
CLUB DEVELOPMENT DIVISION
Sport Performance Consultants
Recovery
CLUB DEVELOPMENT DIVISION
Sport Performance Consultants
Recovery: When to Begin?
Sleep: Cortisol Cortisol is a steroid hormone
It is released in response to stress and a low level of
blood glucose
Cortisol increases blood sugar, suppresses the
immune system, and aids the metabolism of fat,
protein, and carbohydrate.
Sleep: hGH
hGH is Human Growth Hormone
Release highest during first part of sleep
Important: Get to bed at a decent time
Short sleep blunts the effect of hGH
Illegal supplement banned by IOC and NCAA
Stimulates cell growth, reproduction and
regeneration
Recovery: Sleep is Crucial
Czeisler would like to see sleep taken just as seriously as strength
programs or nutrition.
"Would you starve yourself before a game and say, 'Ok, I'm not going to
eat for 24 hours?' That would be crazy," Czeisler said. "There's no reason
to sleep-starve yourself before a game.“
In Mah's opinion, elite athletes need between 8-10 hours of sleep.
"So often sleep is the first thing to go when there's a busy schedule and a lot on
the plate," said Mah, who recently offered sleep guidance to the Western
Conference-leading Golden State Warriors.
Recovery: Sleep is Crucial
Have Protein Before Bed
30-Minute “Window” Carbs & protein absorbed quickly after exercise
Start recovery ASAP!
Recovery: When to Eat Eat a carbohydrate snack before morning workouts (even if it’s a small snack!)
Bring a carbohydrate/protein snack or a sports drink for immediately after practice
Eat a meal within 1-2 hours after practice and recovery snack
Sample Recovery Foods Chocolate milk*
Bagel with peanut butter
Rest of your sports drinks
Granola or breakfast bars
Turkey sandwiches
Trail mix (nuts/dried fruit)
Fresh fruit (apples, bananas, oranges, grapes) Pita and hummus
Fruit smoothies homemade Meal replacement shakes
*First-of-its-kind Study Shows Swimmers Gain an Advantage When
They Recover with Chocolate Milk
Recovery Nutrition Ideas
Recent research has indicated that in addition to lactic acid, other negative metabolites (Carbon Dioxide, Hydrogen ions, etc) contribute to impaired muscle performance.
By-Product Accumulation and Removal
What is Lactate Production? High Intensity = Anaerobic Pathway
Lactic acid (muscle) and lactate (blood)
Other by-products contribute to fatigue.
By-Product Accumulation & Removal By-Product Accumulation 1. Impairs muscle function 2. Technique decay 3. Compromise energy production pathways
By-Product Removal 1. Takes place in muscle, liver and kidneys 2. Lactate can be used for energy 3.
Active vs. Passive Recovery Lactate and Other By-products
0
2
4
6
8
10
12
14
16
18
0 3 8 20 60 100 120
Blo
od
Lacta
te,
Mm
ol/L
Recovery Time, Min
The Effects of Active Recovery and Passive Recovery on Lactate Clearance
Passive recovery
Active recovery
What Should I do for Cool Down? Event/Distance
Orientation Duration Intensity
Heart Rate
Sprint Events (50-100m)
15-30 min 65-70% 130-140
22-23 (10 sec)
Mid-Distance (200-400m)
15-25 min 70-75%
140-150
23-24
(10 sec)
Distance (800m & above)
15-20 min 75-80% 150-160
25-26 (10 sec)
Active Recovery is Better! Faster decrease in blood lactate levels Faster recovery time
Perform better at another race, workout, set
Problems? Cool-down facility is not available?
Very little time between events?
The pool deck or venue is cold?
Body Composition
Body Composition: Gain/Lose Weight
Make changes in the “off season”
Never before championship meets!!!
Weight Loss
Weight Maintenance
Weight Gain
Body Composition: Gain/Lose
LP = Lean Proteins
WG = Whole Grains
FV = Fruits & Vegetables
Make half your plate fruits and
vegetables
Make at half your grains
whole
Vary your protein food
choices
Resources CLUB DEVELOPMENT DIVISION Sport Performance Consultants
What do YOU need TODAY?
Resources
60% of calories
Carbs
15% of calories
Protein
25% of calories
Fat
Resources
Resources
Web Sites
CLUB DEVELOPMENT DIVISION Sport Performance Consultants
USADA (US Anti-Doping Agency): http://www.usada.org/files/active/athletes/NutritionBookletFinal.pdf
USDA (US Dept. of Agriculture): http://www.choosemyplate.gov/
Apps
www.sparkpeople.com (free)
www.myplate.gov (free)
www.nutriming.com ($3.99)
MyFitnessPal – Free
LoseIt! – Free
Nutrition Foundations…
Eat a variety of foods from all food groups
Nutrition Foundations…
Eat colorful foods (5-6 per meal)
Nutrition Foundations…
normal
sugar
level
Eat early and often… …including recovery
Nutrition Foundations…
Drink early and often …including recovery.
Nutrition Foundations…
Drink chocolate milk after practice for recovery
Top 3 Nutrition Mistakes Thinking you can eat whatever you want cause you train a lot.
Thinking more protein is better
Overemphasizing Supplements*
*US Anti-Doping Agency & USA Swimming considers supplements, such as some protein shakes & powders, as “take at your own risk,” placing full responsibility for any effects and repercussions on the athlete
CLUB DEVELOPMENT DIVISION
Sport Performance Consultants
Alicia Kendig, MS, RD, CSSD United States Olympic Committee Sports Dietitian & Athlete Performance Lab Coordinator
Jackie Berning, PhD, RD, CSSD
Bob Seebohar, MS, RD, CSSD, CSCS
Dan McCarthy, National Team Consultant
Dr. Randy Wilbur, USOC Senior Sports Physiologist
By Chris Rosenbloom//PhD, RDN, CSSD
Thanks To:
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