Nutrition: It’s all about Consistency
Nutrition: It’s all about Consistency
by Kelton Graham
This is information I received from a nutritionist.
Pre Meet Meal (About 3 to 4 hours before 1st event).
Lots of carbs, some protein, minimal fat. (No sausage/bacon)
At least 1 fruit or veggie (For antioxidants + vitamins and minerals)
Add salt, pick salty foods
Lots of fluids.
Don’t Eat appetizers + desserts, alfredo sauce, greasy or fried foods, creamy foods, high sugar foods, spicy foods, entrée salads, foods that you have never eaten before.
If more than 1 hour before 1st race
16 – 20 ounces of Gatorade and carbs/protein/snack.
Example ½ peanut butter and jelly sandwich, sports bar, nutrition snake, chocolate milk (10 ounces) trail mix, ¼ turkey sandwich.
1 Hour before 1st race
(30 grams of carbs, large piece of fruit, ½ sports bar, 5 fig newtons, ½ bagel, 3 large hard pretzels.)
Caffeine pre-meet (keep to a minimal)
(about 2 cups of coffee can actually help a little)
1. Try this in practice first.
2. Use same amount each week.
3. Bring own source.
During Meet if less that ½ hour before events.
12 to 16 ounces of Gatorade and small snack (Fruit, gram cracker, dried fruit, bagel pieces, granola bar, orange, grapes.
Warning: DON’T TRY ANYTHING NEW ON COMPETITION DAY !
Timing Matters: Two most important meals are breakfast and post practice.
Breakfast jumpstarts the metabolism and gives you more energy.
Cereal Guidelines – whole grain, less than 15g per serving, 3 grams fiber/serving fortified with vitamins and minerals. An English muffin is 10 grams.
Recovery Window: 30 minutes after practice. 40 to 60 grams of carbs, 10 –15 g protein and fluids, nutrition shake, chocolate milk, cereal and milk, yogurt, and granola bar.
Fluids: 3 cups of fluids for every pound loss. Too much weight loss 1% of body weight.
Example: If a 160 pound swimmer weighs 154 after practice he should get his weight up to 158 before getting back into training.
Refueling: 32 ounce bottles.
Bring water bottles to practice (don’t share water bottles, I’ve had kids get mono from sharing water bottles.) Goal = three cups of fluid for every pound lost in practice.
Alcohol: Not productive, calories cannot be used, also causes muscle dehydration, injures are more likely because muscle cells are dehydrated.
Self-monitor: Clear Urine.
Chronic undereating: Poor recovery, fatigue in workouts, soreness, weakness, poor sleep, irritability. Eat right amount of protein for recovery, ¾ of weight. Example a 160 pound swimmers needs 120 grams of protein during training.
10 grams of protein – 1 oz of meat.
Carbs should match training. During normal training have 2 servings each meal (2 slices of bread, bagel etc) . During enhanced training increase accordingly. During Taper 1 serving. Keep empty calories to a minimal (soda, chips, candy, desserts)!
Try to hit 5 servings of fruit and vegetables, 3 servings of wholegrain.
Supplements: The purity of supplements is not guaranteed. Sobe is a waste of money, Red Bull is like coffee, not helpful.
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