NUTRITION

TAKE NOTE:

You can immediately restore the glycogen stored around your muscles (which feeds your energy system) by eating within

30 mins of training, OTHERWISE IT CAN TAKE UP TO 48 hours!!

                     If you are 1% dehydrated your performance will drop by 20%!           …….read on !       

Where do we get energy from?

The answer is simple: from the food we eat. That’s why you’ll never compensate for a poor diet simply by doing more training.  The best diet for an athlete incorporates all the major nutrients – carbohydrates, fats, proteins, vitamins and minerals – and you’ll only get the right balance of all these nutrients by eating a variety of wholesome foods.

Fruit and Vegetables

You can’t beat fresh fruit and vegetables as nutrient-packed foods.  All are full of vitamins C and A, as well as fibre, potassium and carbohydrates.  Aim to eat at least 5 portions of fruit and vegetables every day.  One portion corresponds to a medium green salad, one normal-sized serving of vegetables or a large glass of fresh juice.

Vegetables like broccoli, green peppers, carrots and tomatoes have the best nutritional value Bananas are high in potassium and fibre, which makes them one of the best sports fruits.  Dried fruit also makes a healthy snack.

Starchy Foods

Along with your fruit and vegetables, this group should form the backbone of an athletes diet Carbohydrate-rich, high fibre foods provide your muscles with the fuel they need to keep training.  Try to eat between 6 and 12 portions per day – a small serving of pasta, a slice of bread or an average-sized bowl of breakfast cereal corresponds to one portion.

Unsweetened cereal, bread, starchy vegetables (eg potatoes), pasta and rice are good basic foods.  Bagels, crispbreads and rice cakes make perfect high-carb, low-fat snacks between meals.  And some cereals are also fortified with vitamins and minerals.

Milk and Dairy Products

Dairy foods are also a key part of a sports diet. They contain protein and riboflavin, but most importantly, they’re high in calcium, the nutrient which keeps bones strong and healthy.  Women and people under 20 years old should aim for 4 servings of calcium-rich foods per day.  One serving is equivalent to a small carton of yoghurt, three slices of cheese or a small glass of milk.

Milk, low-fat yoghurt and cheeses are good. Tinned fish with bones (sardines and salmon) is also rich in calcium, as are some dark green vegetables such as broccoli.

Meat, Fish and High-Protein alternatives

Your body needs protein primarily to help build and maintain muscles and tendons.  Protein-rich foods also supply some B-vitamins, iron and zinc.  Excess protein won’t turn into muscle and won’t make you any stronger.  Eat about 2 portions every day.  Animal proteins (meat and fish) contain the most essential amino acids, but a well-planned mixture of vegetable proteins will also meet your requirements.  Choose lean cuts of meat, fish or poultry.  Both meat eaters and vegetarians should try to eat more vegetable proteins, such as beans, nuts, seeds and bean curd.

Is fluid as important as food?

Everyone loses fluid throughout the day, and when you train you will lose even more.  It is essential that you drink enough to replace these losses.  If you don’t drink enough before, during and after races and hard training, you risk becoming dehydrated, which at best reduces your body’s ability to exercise effectively, and at worst can result in serious medical complications.  The golden rules for successful hydration are:

• Drink regularly, Aim to prevent yourself from every feeling thirsty.
• Before training or a gala, take special note of how much you drink.  Drink regularly up to about 2 hours before, and then take on more fluid about 15 minutes before.
• Once you’re training, try to take a sip of water, or sports drink, every 15 minutes or in between sets.

An example of a Training Nutrition Plan

Pre am Training

30 minutes prior to swimming you should eat a bowl of cereal and drink some fluid such as orange juice.

During Training

You shouldn’t eat anything, but you should take small quantities of fluid (water, cordial or sports drink) throughout the session.

Post am training

As soon as possible after training (usually 30 mins), eat a banana or apple if you can’t get home in time to eat a bowl of cereal and some toast and jam.  Drink some diluted cordial and a hot drink

Pre pm training

Approximately 1-1½ hours prior to training eat say a Tuna Sandwich (1 or 2 rounds) and some fruit.  Drink some diluted cordial or a hot drink.

During Training

You shouldn’t eat anything during training, and you should take small quantities of fluid (water, cordial or sports drink) throughout the session.

Post pm Training

Immediately after training (usually 30 mins) eat an apple or banana.

Approximately 1 hour after completion of training you could eat a Pasta or Rice based meal (average portion) and a yoghurt.  Drink diluted cordial and/or hot drink

An example of a Competition Nutrition Plan

Night before competition

Early evening you could eat Pasta or Rice based meal with a yoghurt, drink diluted cordial and/or hot drink.

Pre-competition meals and snacks

At least 2 hours before competition – eat something like Porridge with syrup and raisins (large portion).  Drink orange juice and/or hot drink.Between races (2-4 hours)

Do not eat during the event, but within 30 minutes of last event eat something like a Tuna or ham sandwich (1 round) and 2 pieces.  Drink fluid throughout the day.

Between Races (less than 1 hour)

Do not eat during the event.  Drink small quantities throughout the competition. Eat piece of fruit like an apple or banana within 30 minutes of last race. 

Post Event

As soon after the competition as possible an example could be a bowl of soup, jacket potato and filling (average portion) pancakes (approx. 2).  Drink cordial and/or hot drink.