Post-Training and Post-Competition:Post-Training and Post-Competition:
Recovery Habits and TipsRecovery Habits and Tips
Prepare Your Body Nutritionally for Prepare Your Body Nutritionally for Training and RacingTraining and Racing
Good Nutrition Habits Over Time Good Nutrition Habits Over Time Positively Influence TrainingPositively Influence Training
Good Nutrition Habits Over Time Good Nutrition Habits Over Time Positively Influence RacingPositively Influence Racing
Pre-event Meal is not a “Cure-all”Pre-event Meal is not a “Cure-all”
Good Nutritional Habits
Pre-TrainingMonday AM
During TrainingMonday PM
12-16 HoursLater!
Post TrainingMonday PM
FULL!
Poor Nutritional Habits
Pre-TrainingMonday AM
During TrainingMonday PM
Post TrainingMonday PM
3/4 FULL!
24 HoursLater!
Support The Body’s Energy NeedsSupport The Body’s Energy Needs
Consider VolumeConsider Volume Consider IntensityConsider Intensity
““Eat to train, don’t train Eat to train, don’t train to eat.”to eat.”
Year Plan-Eat to TrainYear Plan-Eat to Train
0
10
20
30
40
50
60
Sep-Oct
Nov Dec Jan-Feb
Mar Apr-May
Jun Jul Aug
Carbs
Eat a Well Balanced DietEat a Well Balanced Diet
Carbs:Protein = 4:1Carbs:Protein = 4:1
Carbohydrates Carbohydrates 60%60%
ProteinProtein 15 %15 %
FatFat 25 %25 %
Nutrition Foundations…Nutrition Foundations…
Eat a Variety of Foods from all Food Groups.Eat a Variety of Foods from all Food Groups.
Eat Colorful Foods…Including Eat Colorful Foods…Including RecoveryRecovery..
Eat Early and Often…Including Eat Early and Often…Including RecoveryRecovery..
Drink Early and Often…Including Drink Early and Often…Including RecoveryRecovery..
normalsugarlevel
Carbohydrates are the Primary Carbohydrates are the Primary Fuel Source for SwimmersFuel Source for Swimmers
CarbohydratesCarbohydrates
Secondary fuel for Secondary fuel for easy activitieseasy activities
Primary fuel for Primary fuel for moderate activitiesmoderate activities
Dominant fuel for high Dominant fuel for high intensity activitiesintensity activities
Dan McCarthy, Sport Dan McCarthy, Sport Performance ConsultantPerformance Consultant
2000 cal diet2000 cal diet 3000 cal diet3000 cal dietMilkMilk 33 44FruitFruit 33 4 1/2 4 1/2 VegVeg 2 1/2 2 1/2 2 1/22 1/2GrainsGrains 11oz11oz 18oz 18ozOilOil 1 T1 T 22MeatMeat 5oz5oz 5oz5oz
Example of a 60% Carb DietExample of a 60% Carb Diet
What about What about Protein?Protein?
Builds and repairs musclesBuilds and repairs musclesProduces hormonesProduces hormonesSupports the immune systemSupports the immune systemReplaces red blood cellsReplaces red blood cellsNo storage site in the body for proteinNo storage site in the body for protein
Protein is not a source of energy!Protein is not a source of energy!
One-fourth of your Calories come One-fourth of your Calories come from Fat!from Fat!
2.25 the calories2.25 the calories Low-intensity exerciseLow-intensity exercise Taste and SatietyTaste and Satiety
FVLP
WGFV
LP
WGFV
LP
WG
LP: Lean Proteins
WG: Whole Grains
FV: Fruits and Vegetables
Daily Nutrition
Good Recovery HabitsGood Recovery Habits
TrainingTraining Cool-down after high-Cool-down after high-
intensity training intensity training sessionssessions
Begin the nutritional Begin the nutritional replenishment replenishment process immediatelyprocess immediately
Follow up with a mealFollow up with a meal
CompetitionCompetition Cool-down soon after Cool-down soon after
your race.your race. High carb-moderate High carb-moderate
protein snack (4:1) protein snack (4:1) immediately after your immediately after your racerace
Follow up with a mealFollow up with a meal
Recovery TipsRecovery Tips
TrainingTraining Bring your after Bring your after
practice snack to the practice snack to the poolpool
Snack on the way Snack on the way home if the drive is home if the drive is longer than a ½-hourlonger than a ½-hour
Have a healthy, Have a healthy, nutritious dinner as nutritious dinner as soon as you get homesoon as you get home
CompetitionCompetition Snack immediately Snack immediately
after your race and after your race and during your cool downduring your cool down
Eat normal and easily Eat normal and easily digestible mealsdigestible meals
Regular food, bars Regular food, bars and gels and drinks and gels and drinks are all acceptable if…are all acceptable if…
Nutrition Facts vs. Supplement Nutrition Facts vs. Supplement FactsFacts
APPROVED
DECLINED
Drink Early and OftenDrink Early and Often
Water weight loss of 2% can impair performance!
Sports Drinks are OK if they are 6-8% Carbohydrates!
The “P” CardThe “P” Card
Armstrong Urine Color ChartArmstrong Urine Color Chart
2
1
3
4
5
6
7
8
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)
Collect sample in clear plastic container.Hold up to bright light for comparison.
17oC = 63oF
25oC = 77oF
32oC = 90oF
40oC = 104oF
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
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.
]]]
Hydrated
Possible
Dehydration
DEHYDRATION
Body Weight
(lbs)
Carbohydrate Required to meet
1.2 g/kg
Drink
Examples
Bar
Examples
Food
Examples
120-150 Lbs 65-85 Grams 35-50 oz. of sport drink OR 2 cans of Carnation Instant Breakfast OR 1.5 cans of Boost or Ensure
1.5 PowerBars OR 1.5 PowerBar Harvest Bars OR 1.5 Clif Bars OR 2-50g packages PowerBar Bites
2 cups apple juice or cranberry cocktail OR 2 servings of low-fat yogurt OR 1 cup dried apricots OR 1.5 PBJ sandwich
160-200 Lbs 85-110 Grams 50-65 oz. of sport drink OR 2.5 cans of Carnation Instant Breakfast OR 2.5 cans of Boost or Ensure
2 PowerBars OR 2 PowerBar Harvest Bars OR 2 Clif Bars OR 3-50g packages PowerBar Bites
2/3 cups of raisins OR 4 cups grapefruit juice OR 2 medium bagels OR 4 slices of watermelon OR 1 bagel w/peanut butter
200+ Lbs 115+ Grams 65+ oz. of sport drink OR 3 cans of Carnation Instant Breakfast OR 3 cans of Boost or Ensure
2.5 PowerBars OR 2.5 PowerBar Harvest Bars OR 2.5 Clif Bars OR 3.5-50g packages PowerBar Bites
8 kiwi fruits OR 2 cups canned fruit salad OR 2 PBJ sandwich PLUS 1 serving of yogurt
What to eat after training or What to eat after training or competitioncompetition
Individual RequirementsIndividual Requirements
Low
6 g/kg-carb
1.4 g/kg-prot
High
10 g/kg-carb
1.8 g.kg-prot
Recovery
1.0 g/kg-carb
for up to 3 hrs
Foods:
Carb
total ---
Carb
recovery --- ---
Carb remainder ---
Protein
total ---
First, covert your weight to kg: _____ lbs / 2.2 = _____ kg
Example:Example:
Low
6 g/kg-carb
1.4 g/kg-prot
High
10 g/kg-carb
1.8 g.kg-prot
Recovery
1.0 g/kg/hr-carb
for up to 3 hrs
Foods:
Carb
total 382 636 ---
Carb
recovery --- --- 64
Carb remainder
318
(382 – 64)
508
(636 – 128) ---
Protein
total 89 114 ---
140 lbs / 2.2 = 63.6 kg
Transition Between SeasonsTransition Between Seasons
Do not eat like an Do not eat like an athleteathlete
Clean out your pantryClean out your pantry Low intensity Low intensity
alternative or cross-alternative or cross-training activitiestraining activities
RelaxRelax
Try out Nutrition Tracker!
GO USA!!!GO USA!!!