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8/3/2019 PowerBar Playbook Swimming 31910
1/16
PowerBar Playbook Series | U.S. Version
len | tin | she @WWW.POWeB.cOm
Inormation presented in this booklet is intended to impart general ftness, nutrition and health inormation. Nestl is not engaged in rendering medical advice or services.The inormation presented in this booklet is not intended or diagnostic or treatment purposes. You should consult your doctor or medical advice or services, including seekingadvice prior to undertaking a new diet or exercise program. Advance consultation with your doctor is particularly important i you are under eighteen (18) years old, pregnant,breasteeding, or have health problems. Never disregard proessional medical advice or delay in seeking it because o something you have read in this booklet.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
Swimming requires a commitment to training on the level of
an endurance sport, yet most of the events themselves last
less than a few minutes. Even the 1500 meters, the Olympic
distance event, only takes 1418 minutes for world-class
swimmers to complete. Compare that with a typical training
day for a collegiate swimmer, who may do a 2-hour pool
workout in the morning, another 2 hours after class, plus
dry-land resistance training multiple days in a week. Olympicchampion Michael Phelps trained for 6 hours daily leading up
to the Beijing games and required upwards of 10,000 calories
per day! You may not be a Michael Phelps just yet, but if
swimming is your sport, youll benet from a performance
nutrition and hydration plan that not only meets the arduous
demands of high-volume training but also enables you to be
fueled, hydrated, and comfortable throughout meets. Applied
strategically, sports nutrition can help you maximize the
gains from your training and achieve your very best
during competitions.
THE PHYSICAL CHALLENGEElite competitive swimmers typically train in the pool twice daily for
90 minutes to 3 hours at a time. With roughly 612 sessions per week,
athletes generally swim 1844 miles (3070 km) over the course of a
training week. Calorie needs vary based on training demands, but typical
intakes are 3,0006,000 per day. Pool workouts often consist of aerobic
warm-ups and cool-downs; drills to perfect technique and to practice
elements of a race such as starts, turns, and touches; and intervals of
swimming at varying intensities, for varying lengths of time, and with
varying amounts of time for recovery. The goals of all this training are to
develop conditioning, to perfect technique, and to rene racing strategies.
Time in the pool is frequently augmented by dry-land training, including
stretching, exibility work, and resistance-training workouts 2 or 3
times per week. Some swimmers also add cross-training to the mix. For
example, cycling or running may be part of your weekly regimen in order
to further improve conditioning, help control body weight, or drop body
fat. In total, elite competitive swimmers often train 2030 hours every
week. School or club swimmers put in somewhat less time, but the fact is
that high-volume training is a formidable physical challenge. Nutrition is
critical to meeting the demands of training, and falling behind nutritionally,
even for a few days, can seriously undermine your ability to train andcompete. Swim competitions present another challenge: The events
themselves are relatively brief, but meets can span a few days to over a
week. Here, the sports nutrition focus is on being hydrated, fueled, and
comfortable for each event.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
THREE KEY PRINCIPLES OF SPORTS NUTRITIONThe three most important principles of sports nutrition for swimming are
to stay hydrated; to provide fuel for your muscles; and to promote optimal
recovery after practices, workouts, and swimming events. Apply these
principles correctly, and you can maximize the gains from your training
and perform at your best in the pool.
hYDtiOn
Its surprising to think that hydration is even a concern for swimmers,
because they are surrounded by water for hours at a time. So for many
swimmers, attention to hydration takes a back seat. But uid loss due to
sweating is one of the greatest threats to your ability to perform in the
pool. High-intensity workouts, heated pools, and exposure to hot tem-
peratures and high humidity lead to signicant uid and sodium losses in
the form of sweat; however, when youre already wet, you arent as aware
of the loss of uids and absent that visual cue, many swimmers dont
think to take in uids as they train. Complicating matters is the fact that
thirst doesnt kick in until well after youve lost a signicant amount ofuid. This is a problem, because once you lose 2% of your body weight
to uid loss, your performance in the pool is most likely suffering. For a
150-lb (68-kg) swimmer, a 2% weight loss equates to just 3 lbs (about 1.4 kg).
Fortunately, dehydration can be avoided by sticking to a disciplined
hydration plan before, during, and after training and competing.
You can delay theonset o muscleatigue by reueling
with carbs duringworkouts.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
FUelinG
High-volume swim workouts rely heavily on carbohydrates to fuel working
muscles. Carbohydrate fuel is present in your body in two forms: Glucose
circulates in your bloodstream, and bundles of glucose called glycogen
are stored in your liver and muscles. The catch is that you dont have
much of a reserve of these important fuel stores. Fully loaded, you may
have about 40 calories worth of glucose circulating in the bloodstream
and about 1,900 calories worth of glycogen. Even a few hours of trainingin the pool or weight room can seriously deplete glycogen stores. So if
you are doing workouts day after day and youre not consuming adequate
carbs between workouts, your muscle glycogen reserves quickly dwindle.
As muscle glycogen stores run dry, you turn to liver glycogen stores to
maintain your blood-glucose level. But once liver glycogen stores are
tapped, your blood sugar level plummets, fatigue quickly sets in, and your
performance drops off dramatically. So you cant afford to show up for
a workout or a meet with your carbohydrate fuel reserves less than fully
replenished. In addition, you can delay the onset of muscle fatigue by
refueling with carbs during workouts.
ecOVeY
Two workouts in a single day will seriously deplete your glycogen
reserves. All of this training, in combination with resistance training,
taxes your muscle tissue. Muscle tissue naturally becomes damaged
during exercise and requires repair. In addition, your muscle tissue is
being stimulated to increase as an adaptation to your training workload.
Recovery is the process of reloading carbohydrate fuel stores, repairing
and building new muscle tissue, and rehydrating. Its during the recovery
process that you achieve the gains from each of your workouts. And it is
the process of recovery that enables you to be ready for your next training
session or your next event. So recovery is an extremely important element
of your training and strategy for meets. Your body is ready to begin
recovery as soon as you exit the pool, but the process doesnt
begin in earnest until you provide the nutritional components.
PRACTICAL SPORTS NUTRITION
STRATEGIES FOR TRAINING
stt WOKOUts FUllY hYDteD
Youre more likely to become dehydrated during workouts if youve not fully
replaced uid and sodium losses from your prior training session. Start
each workout fully hydrated by consuming 1420 oz (400600 ml) of
water or a sports drink before heading to the pool.
If youre not sure whether youre fully rehydrated, check the color of your
urine before working out. A light-yellow color is what you are looking for.
If your urine is darker, like the color of apple juice, take in more uids
before your next training session.
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For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
stt WOKOUts FUeleD
Many swimmers are in the pool for their rst workout as early as 5 or
6 a.m. Few athletes can stomach a big breakfast at this hour, and its
impractical to get up any earlier. Consequently, many swimmers show up
at their morning workouts on an empty stomach and with liver glycogen
stores depleted from fasting overnight. With carbohydrate fuel reserves in
short supply, training can suffer. Fortunately there are strategies that you
can employ to ensure that youre fully fueled going into a workout.
If you have an early-morning call at the pool, eat a predominantly
carb-based meal along with snacks the evening before.
Instead of arriving at the pool on an empty stomach, consume a carb-
based snack before leaving home. For example, toast with jam and fruit
juice makes for a quick, carb-based snack before heading out the door.
If solid food that early in the morning is too much, try a fruit smoothie or
a meal replacement drink.
cB-BseD OPtiOns BeFOe mOninG WOKOUts
Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk
French toast or pancakes with maple or fruit syrup
Toast with jam or honey, low-fat yogurt
Breakfast burrito (scrambled eggs, salsa, and cheese in a our tortilla)
and fruit nectar
Bagel or English mufn with jelly and/or peanut butter, banana, and
fruit juice
Fruit smoothie made with mango/banana/berries and low-fat or nonfat
milk or yogurt
Fruit juice or vegetable juice
Small roll or sandwich made with banana and honey
PowerBar Performance Energy bar
PowerBar Fruit Smoothie Energy bar
PowerBar Energy Gel
PowerBar Energy Blasts gel lled chews
PowerBar Endurance sports drink
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
Or, if you literally need to grab and go, make sure youre grabbing a
sports bar, energy gel, or energy chew, and wash it down with a few
gulps of a sports drink while youre en route to the pool. PowerBar
Performance Energy bar, a PowerBar Energy Gel, or the new PowerBar
Energy Blasts gel lled chews combined with water are all good options.
OGniZe tininG BeKs tO ehYDte nD eFUel
As youre churning through grueling interval sets, youre losing uidsand sodium due to sweating, and youre burning through your limited
carbohydrate fuel stores. These losses will lead to fatigue and poor-quality
workouts if allowed to accumulate. Fortunately, you can delay the onset of
fatigue by systematically replacing lost uids, sodium, and carbohydrates
during workouts. Do so by taking periodic breaks between sets at each
break, use the opportunity to rehydrate and refuel.
For tough swimming workouts, a sports drink that provides carbohydrates,
uids, and sodium, such as PowerBar Endurance sports drink, is a much
better option than plain water. The advantages are many: First, a sports
drink provides carbohydrates to fuel your muscles. Second, athletesconsume more uids when their beverage is avored, as is the case with
a sports drink. Third, sodium and carbs in a sports drink cause the uid
in the beverage to be absorbed more quickly. The sodium also helps
maintain your drive to continue drinking uids when training, which is
crucial to meeting your uid needs. Finally, the sodium helps you retain
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
the uid that youve consumed. Conversely, drinking plain water doesnt
refuel muscle; it tends to satisfy your thirst before your uid needs have
even been met; and it can lead to the elimination of uids, via urination,
even though youre still not fully rehydrated. So keep a bottle of PowerBar
Endurance sports drink on the pool deck. Drink 48 oz (about 120240
ml) every 1520 minutes or so during workouts. Every gulp is about
1 oz (30 ml).
Another option for refueling and rehydrating during breaks is to consume
an energy gel and chase it with water. Make sure to select an energy gel
that provides sodium along with carbohydrates, such as PowerBar Energy
Gels. These gels are designed to be consumed every 2045 minutes
during exercise, and they provide the carbohydrates and sodium of a
sports drink.
Finally, if you get hungry for something more solid during workouts,
PowerBar Energy Blasts gel lled chews or a few bites of a PowerBar
Performance Energy bar can provide a muscle-fueling carbohydrate boost.
Keep a stash close at hand on the pool deck for quick access between sets.
mtch YOU sWet te nD mOnitO sUccess
Dehydration can impair your ability to train. To stay hydrated while
training and during meets, it is now the consensus recommendation of
authorities such as the American College of Sports Medicine that athletes
consume uids at a rate that closely matches sweat rate. This generally
requires something on the order of 1326 oz (400800 ml) every hour
of exercise, preferably in smaller amounts taken frequently, such as 48 oz
(120240 ml) every 15 minutes. However, uid needs can vary consider-
ably, depending on factors such as your size, your training or events, and
the conditions at your training facility or competition venue. Therefore,calculating your sweat rate is the best approach to determining your
hydration needs, and its really quite simple. In fact, you can do it during
the course of practice and in the different environments in which you
train or compete. For a step-by-step guide on how to calculate your sweat
rate, and to obtain a personalized plan to meet your unique hydration
needs, click on the PowerBar Sweat Rate Calculator at PowerBar.com.
Having a hydration plan is a good start, but monitoring your success is
equally important. Monitor the effectiveness of your hydration plan by
weighing yourself before and after practices or meets. Remember: The
goal is to avoid dehydration, and that means losing no more than 2% ofyour body weight when you are training or competing. If your weight loss
is greater than that, make a conscious effort to take in more uids.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
ctiVelY POmOte ecOVeY Fte eVeY WOKOUt
All of the gains that you achieve from your training occur during your
recovery phase. If you actively promote recovery, youll reap the full
benets of your last workout and youll be ready for your next one. If you
ignore recovery, fatigue will quickly overwhelm you, and your training
and performance will suffer.
Your body is ready to start the recovery process as soon as you exit thepool, but you need to provide the nutritional components: carbohydrates
to restore depleted glycogen stores, protein to repair and build muscle
tissue, and uids and sodium to effectively rehydrate.
carboydra
To speed the reloading of your muscle fuel stores, consume about 0.5 grams
of carbohydrates per lb (1.1 grams per kg) body weight within 30 minutes of
completing practice, and consume a carb-based meal within 2 hours. For a
150-lb (68-kg) athlete, that equates to 75 grams of carbohydrates immedi-
ately after training, and then again 2 hours later. If you prefer, you can also
refuel by consuming smaller amounts of carbohydrates more frequently.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
Pro
Muscle tissue repair and building is another important part of recovery.
Muscle tissue is made up of protein, and protein is made up of building
blocks known as amino acids. When you consume foods rich in protein,
the protein is digested and broken down into its component amino acids.
These amino acids are then absorbed and repackaged into the proteins
that your body needs in order to repair and build muscle tissue. Consuming
1525 grams of protein as soon as possible after a workout will provide theamino acids that your body needs for repairing muscle tissue damaged during
training and for making new muscle tissue as an adaptation to your training.
Fud ad sodu
Even if you are diligent in your efforts to hydrate during breaks between
sets, you may lose more uids than you take in. Weigh yourself before
and after working out in order to gauge your net loss of uids. Replace
this uid after working out by gradually drinking 23 oz of a sports drink,
recovery beverage, or water for every lb (1,500 ml per kg) of weight lost.
Consume sodium sources along with your uids. Rehydration will be
more effective when sodium is included with the uid and food that you
consume as you recover. If your uid loss during workouts consistently
exceeds 2% of your body weight, try to increase your uid intake during
subsequent workouts in order to avoid dehydration.
ecOVeY OPtiOns
Be prepared! Pack in your bag or cooler:
Rolls or bagels
Peanut-butter-and-jelly sandwiches
Salted pretzels
Fresh and canned fruit
Frozen fruit smoothies
String cheese and crackers
Low-fat chocolate milk
POWeB PODUcts
PowerBar Recovery bar
PowerBar Recovery beverage
PowerBar ProteinPlus protein bar
PowerBar Performance Energy bar
PowerBar Fruit Smoothie Energy bar
PowerBar Nut Naturals Energy bar
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
Training upwards of 2030 hours a week doesnt allow much time for
preparing the meals and snacks that are needed in order to promote
optimal recovery. The following are practical strategies that you can
employ after workouts in order to speed recovery:
Use a recovery beverage as soon as possible after exiting the pool, such
as PowerBar Recovery beverage. Just pour the beverage powder into your
sports bottle, add water, shake, and drink. This will provide you with the
carbohydrates, protein, uids, and sodium that you need in order to start
reloading, repairing, and rehydrating.
Eat a carb-based meal as soon as possible after a training session.
For example, if youre headed home after your morning workout, eat a
full, carb-based breakfast when you get home.
Carry a sports bottle with you to work, to class, or to wherever youre
headed after a workout, and take sips frequently.
Dont get caught hungry and empty-handed. Carry a stash of sports bars,
recovery bars, energy gels, or energy chews with you.
Jump-start recoveryater completingyour swim event byconsuming carbs,
protein, and fuids.
8/3/2019 PowerBar Playbook Swimming 31910
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
1 1
sPOts nUtitiOn stteGies FO meet
Swim competitions can vary from one-day meets to international
competitions, such as the Olympics, that span a week or longer.
Your performance nutrition-and-hydration plan needs to ex with the
demands of the competition.
tininG tPe mY eQUie clOie tPe
Tapering your training routine before meets is typical. Muscle glycogen
stores can be lled by resting and eating a predominantly carb-based
diet (3.24.5 grams of carbs per lb body weight, or 710 grams of carbs
per kg) for 24 hours before a meet.
If you are undertaking a long taper, reduce your total calorie intake as
needed in order to avoid an unwanted increase in body fat. Also, swim-
ming competitions generally require substantially fewer calories than
regular training days so for longer meets in particular, refueling and
rehydration need to be accomplished with fewer calories.
8/3/2019 PowerBar Playbook Swimming 31910
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
Pe-ce FUelinG nD hYDtinG
On race day, swimmers typically eat a predominantly carb-based meal 24
hours before pre-race warm-ups. Choose from familiar carb-based foods
based on prior race experience or workouts. Steer clear of slow-to-digest
high-fat and high-ber foods in your pre-race meal. If you have jitters be-
fore the meet, dont skip eating altogether. Instead, try liquid carbohydrate
sources in place of solid foods. A fruit smoothie or a meal-replacement drink
is a good alternative when nerves have your stomach in a knot.
To ensure that youre adequately hydrated, drink 1420 oz (400600 ml)
of water or a sports drink 23 hours before warm-ups. Also, continue to
hydrate after warm-ups, especially in hot or humid conditions. And remem-
ber to monitor urine color for hydration status before heading to the venue.
FUelinG, hYDtinG, nD ecOVeY DUinG nD Fte the meet
During and after warming up, and in recovery between races, stay hydrated
and fueled and ward off hunger by consuming carbohydrate-containing
beverages and easy-to-digest foods. Examples include sports drinks, fruit,
sandwiches, cereal, granola bars, sports bars, energy gels, and energy
chews. Also, remember to jump-start recovery after completing your swim
event: That means carbs to reload glycogen stores, some protein for
muscle tissue repair and building, and uids and sodium for effective
rehydration. The sooner that you supply these nutritional components,
the faster that recovery will begin.
For the traditional meet schedule of morning heats followed by nals in
the evening, most swimmers consume a carb-based lunch after the morn-
ing heats. This is followed by rest or a nap, and then a carb-based snack and
uids before returning for the evening nals.
After the last swim of the day, get the recovery process going by consuming
a recovery beverage as soon as possible after the race, and then follow
that up with a predominantly carb-based meal.
MAXIMIZE YOUR PERFORMANCE
IN THE POOL WITH POWERBARBe at your best during workouts and competitions by being prepared
nutritionally before getting in the water, by fueling and hydrating during
workouts and meets, and by ensuring rapid recovery after and between
races and workouts. PowerBar sports nutrition products can help you
meet your hydration, fueling, and recovery needs.
8/3/2019 PowerBar Playbook Swimming 31910
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
sWim-meet smPle sPOts nUtitiOn Pln
time eVent Wht tO et
6:307:00 a.m. Pre-exercise meal/breakfast
Breakfast cereal with low-fat milk
Banana
Toast with honey
PowerBar Endurance sports drinkor water
7:008:30 a.m. Frequent sips of PowerBar Endurancesports drink or water
9:00 a.m. 50-meter freestylewarm-up and heat
9:3011:00 a.m. Recovery break Yogurt
Banana
Frequent sips of PowerBar Endurancesports drink or water
11:30 a.m. 50-meter freestylewarm-up and nal
12:0012:30 p.m. Recovery break/lunch Turkey sandwich on French bread
Canned fruitFrequent sips of PowerBar Endurancesports drink or water
12:301:30 p.m. Frequent sips of PowerBar Endurancesports drink or water
2:00 p.m. 100-meter medleywarm-up and race
2:303:30 p.m. Recovery break Frequent sips of PowerBar Endurancesports drink or water
PowerBar Energy Gel orPowerBar Performance Energy bar if hungry
4:00 p.m. 4x50-meter freestyle
relay warm-up and race
4:305:00 p.m. Recovery break Frequent sips of PowerBar Endurancesports drink or water
5:30 p.m. 4x50-meter medley relaywarm-up and race
6:00 p.m. Meet ends/Recovery Choose from:
PowerBar Recovery beverage
PowerBar ProteinPlus protein bar
PowerBar Recovery bar
String cheese and crackers
Smoothie
BagelPeanut-butter-and-jelly sandwich
6:307:00 p.m. Dinner Cheese ravioli with meat or marinara sauce
French bread
Fresh or canned fruit
Steamed vegetables
Gelato or frozen yogurt
Consume a carb-based meal and thensnacks until you retire for the night
This food plan is intended
to give general guidelines
for a typical tournament
schedule. It is not designed
to be any particular caloric
level. For a personalized
daily food plan, use
PowerBar PowerCoach
to determine your caloric
needs and to obtain a daily
sports nutrition plan just
for you.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
DAILY NUTRITION TIPS Aim for a well-balanced diet with a variety of carbohydrates, lean protein, and healthful fats.
Carbohydrates should be the focus of your meals.
Drink up early: Every morning when you wake up, have a large glass of water.
Keep up your energy level: Eat 56 smaller meals per day.
spor nuro PaCABS PTEIN FI
BEFE 24 hours beore swimming,
have a carb-based, low-at,
low-fber meal
3060 minutes beore
swimming, have a carb-based
snack (aim or 4060 grams
o carbs)
24 hours beore
swimming, have a
moderate-protein meal
Start hydrating 24 hours prior
to swimming
rink 1420 oz o water or sports
drink (400600 ml) 23 hours
beore swimming
rink another 8 oz (240 ml) prior
to swimming
IN 3060 grams o carbs perhour or sessions lasting
12 hrs
Not required rink at least 1326 oz(400800 ml) per hour
Aim or 48 oz (120240 ml)
about every 15 minutes
For swims >1 hour and when weather
is hot and humid, use a sports drink
with sodium and carbs
Calculate your sweat rate:
www.powerbar.com/src
AFTE Within 30 minutes ater
swimming, have 0.5 grams o
carbs per lb body weight(1.1 grams per kg)
epeat within 2 hours o
swimming, or transition to
carb-based meals or snacks
As soon as possible
ater swimming, have
1525 grams o protein
radually drink about 23 oz per lb
body weight lost (or 1,500 ml per kg
body weight lost)
Average sweat loss or swimmers
is 2.24.4 lbs (12 kg)
AIY ow-intensity training: 2.33.2
grams o carbs per lb body
weight (57 grams per kg)
Moderate- to heavy-intensity
training: 3.24.5 grams o carbs
per lb body weight (710 grams
per kg) Extremely heavy-intensity
training: 4.55.5 grams o
carbs per lb body weight
(1012 grams per kg)
0.50.8 grams per lb
body weight (1.21.7 grams
per kg)
Hydrate continuously throughout
the day
This ood plan is intended to give general macronutrient and uid guidelines while you are training and racing. It is not designed to be anyparticular caloric level. For a personalized daily ood plan, use PowerBar PowerCoach to determine your caloric needs and to obtain a daily
sports nutrition plan just or you.
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owerBar laybook Series | Sports Nutrition For Swimming
For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.
Protein(grams)
CarBs(grams)
Key Features suggested uses
owerBar FruitSmoothie nergy bar
6g/bar
43g/bar
asy-to-digest carbs rom natural ruitor more energy to muscles
Beore and during higher-intensity exercise
owerBarerormancenergy bar
89g/bar
4446g/bar
asy-to-digest carbs or more energyto muscles
Beore and during higher-intensity exercise
owerBar nergy Gel 0g/packet
2728g/packet
asy-to-digest or ast energy Beore and during higher-intensity exercise
owerBar nergy Blastsgel flled chews
3g/packet
45g/packet
Customized energy delivery withbite-sized gel-flled chews
Beore and during moderate-and high-intensity exercise
owerBar ndurancesports drink
0g/20 oz
43g/20 oz
Hydration with ast energy and keyelectrolytes lost in sweat
Beore and during exercise
owerBar nergy Bites 5g/serving
26g/serving
Customized delivery o energy withbite-sized pieces
Beore and during moderate-intensity exercise
owerBar Harvestnergy bar
10g/bar
42g/bar
ong-lasting whole-grain energywith 5 grams o fber per bar
Beore and during moderate-intensity exercise
owerBarure &Simple nergy bar
5g/bar
23g/bar
Calorie-smart, long-lasting energy Beore and during moderate-intensity exercise
owerBar riple hreatnergy bar
1011g/bar
3032g/bar
ong-lasting energy with protein tosupport muscle growth and repair
Beore and during moderate-intensity exercise
owerBarNut Naturals
nergy bar
10g/
bar
1920g/
bar
ong-lasting energy with protein to
support muscle growth and repair
Beore and during moderate-intensity exercise
owerBarria 110 lusnutrition bar
5g/bar
1517g/bar
Calorie-smart energy Beore and during exercise
owerBarecovery bar 12g/bar
30g/bar
Carbs to replenish muscle glycogen,protein to support muscle growthand repair, and at to help restoremuscle lipids
ter exercise
owerBarecoverybeverage
8g/20 oz
50g/20 oz
ehydration with carbs to replenishmuscle glycogen, and protein tosupport muscle growth and repair
ter exercise
owerBar roteinlus
Bites
20g/
serving
34g/
serving
rovides customized protein delivery
to help build lean muscle alongwith exercise
Beore and/or ater exercise
owerBar roteinlus
protein bar23g/bar
3739g/bar
rotein to support muscle growthand repair
Beore and/or ater exercise
owerBar roteinlus30g protein bar
30g/bar3.5gleucine
3335g/bar
rotein with added leucine to supportmuscle growth and repair
Beore and/or ater exercise
PRODUCT FEATURES AND BENEFITSPweB Ps wk Bes B:
ix and match product to mt your pcifc training and xrci nd.
8/3/2019 PowerBar Playbook Swimming 31910
16/16
REFERENCES1. Carroll C. Swimming. In: Sports Nutrition: A Guide for the Professional
Working with Active People. 3rd ed. Rosenbloom CA, ed. American Dietetic
Association, 2000: 653666.
2. Swimming at a Glance. In: Sports Nutrition: A Practice Manual for
Professionals. 4th ed. Sports, Cardiovascular, and Wellness Nutritionists
Dietetic Practice Group. Dunford M, ed. American Dietetic Association.
2006: 516.
3. Burke L. Swimming and Rowing. In: Practical Sports Nutrition. Human
Kinetics, Australia, 2007: 141167.
4. American College of Sports Medicine; American Dietetic Association;
Dietitians of Canada. Joint Position Statement: Nutrition and Athletic
Performance. American College of Sports Medicine, American Dietetic
Association, and Dietititians of Canada. Med Sci Sports Exerc 2000; 32:
2,1302,145.
5. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER,
Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports
Medicine Position Stand. Exercise and Fluid Replacement. Med Sci Sports
Exerc 2007; 39: 377390.
6. American Dietetic Association. Fueling Swimmers (handout). 2006.
7. www.ausport.gov.au/ais/nutrition/factsheets/sports/swimming.
For more sports nutrition information & tools,
visit www.PowerBar.com.
ll tradmar ar ond by socit d Produit tl s.., Vvy, sitzrland. 2010 tl