Training :
Training Basics :
Workout Terms :
Equipment :
HYDRATION & NUTRITION :
Outside of Practice :
Training :
Training Basics :
Workout Terms :
Equipment :
HYDRATION & NUTRITION :
Outside of Practice :
Eating Drinking and Making MerryNUTRITION THEORYThere is a need for moderation in the food diet. Overeating, undereating, and preference eating can cause immediate and long-term problems. Children of all ages need a good diet for many reasons: to supply energy for exercise for other activities, as a source of nutrients for growth and development, and as a framework for future health. Studies show that males continue to grow into their 20's and women can continue to create body fat into their 20's. Energy equals calories. The body needs calories for energy and it can only come from food intake. Correct fuel provides proper energy. If enough calories aren't provided, then proteins, which should be used for tissue development, are detoured and used as energy replacement. Daily caloric needs are age and activity dependent. A 4-10 year old needs 36 calories per pound of body weight (1,000-3,000), and a teen needs 1,600 to over 4,000. Teenagers in hard training routines can require up to 6,000 calories per day. Maturation and menstruation are additional factors in the caloric intake equation. FOOD GROUP SERVINGSEveryday the body needs:
CALCIUM requirements from the FDA were increased in '97. It's now recognized that decreased calcium intake over a lifetime leads directly to the onset of osteoporosis. By increasing the calcium intake at younger ages, it's the same as saving for retirement. You'll be better prepared for later life. Estrogen helps calcium get into the bone. Women that have late or delayed menstruation may experience delayed bone development and thus require extra calcium. GREEN LEAFY VEGETABLES provide fiber and calcium, but the calcium contributions are minimal compared with dairy sources. GRAINS provide fiber and many other healthful dietary ingredients. Breakfast cereals are excellent sources of fiber contributing to healthy intestinal tracts, particularly when combined with milk. FRUITS AND VEGETABLES should become your food choice to think of first. They are both high in carbohydrates and fiber. Though the fiber is indigestible, it is highly beneficial in lowering the risk for older age-related diseases, constipation and hemorrhoids. Fiber requirements for ages under 20 is roughly your age + 5 to equal the needed grams per day. Over the age of 20 simply include 25 grams of fiber daily. In addition to providing excellent energy from carbohydrates, fruits and vegetables also supply vitamins, minerals and special phytochemicals needed for growth and health. Always include a variety of these items for good vitamin intake. PROTEIN is the building block of growth and high in many essential ingredients including Zinc, fiber, vitamin B and more. Dr Applegate's Top 10 list is: 1) Tuna, 2) Lentils and rice, 3) Nonfat yogurt, 4) Clams, 5) Lean beef, 6) Skinless chicken breast, 7) Pinto beans & tortillas, 8) Salmon, 9) Dark turkey meat and 10) Tofu & baked potato. FAT is a necessary ingredient in any diet. Fat carries flavor and provides energy, but is slow to digest. It can remain in the digestive tract for up to 72 hours after it's eaten. There are 3 types of fat associated with cooking. Saturated fats are the bad ones. They're the ones that hold their shape at room temperature. They do provide pure energy but at the risk of elevated blood cholesterol levels. Mono-saturated fats, from avocados, olive, canola and peanut oils are healthier for your heart and blood pressure. Polyunsaturated fats are the ones that are more liquid, providing essential fats for skin and the immune system. Walnuts and almonds are good snacks in this category. SLEEP
Poor sleep the night before a competition or consistent bad night sleeps leading up to an event can cause fatigue. Sleep is important because it is the time when actual physical growth occurs and tissue recovery from daily activity takes place. The number of hours needed for rejuvenation is age-dependant.
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HYDRATION AND YOU:Sweating and dehydration does occur in swim training and racing. There is a school of thought that an additional water loss factor in swimming may be due to the body being in a horizontal position. This may send extra signals to eliminate fluids. The early warning signs of dehydration are:
The best rule of thumb to follow for ideal hydration levels is to create 4-5 full bladders a day. Water is the cheapest and best source. Just remember to clean the water bottle daily if you use it regularly. Gatorade, PowerAde and All-Sport drinks are excellent sources of carbohydrates and fluids. Studies have shown that carbohydrate fuel does provide immediate contributions in practice. Avoid soda, Kool-aids and fruit juices during practice because they require additional digestive fluids be brought in from elsewhere in the body to break them down. SWIM MEET FOODSStay within your normal eating habits. Don't get talked into or try anything unusual right before your event. Eat 2-4 hours before the race. Have your meal be high in carbos (100-200 grams) and low in fat and protein. These two are too slow to digest and require too much additional blood in the process.
For the athlete that finds they get too nervous to eat properly as their race draws close, they can consider buying Sports Nutrition drinks. Items like Boost or Insure Lite fit the bill perfectly. Here's a list of easy-to-take-along high-carb foods for eating during a day-long swim meet. Use 100-200 calories every hour as a starting point and tailor your selection to your needs.
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