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Whats your favorite car?� Think of your body as
a car!
� Fuel.
� The right fuel.
� Maintenance.
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Meals� Choose meals high in carbohydrates and
protein, AVVOID SLUGGISH FATS!, and try
always choose the whole grain option.
� That’s doesn't mean you cant treat yourself
once in a while.
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Here are some good examples:
� Baked potatoes – Fillings are endless
� Pasta meals or bakes –plenty of vegetables
� Beans on toast – With whole meal
toast.
� Chilli con carne – brown rice
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Snacks� You can eat the same snacks before, during
and after training and galas.
� Great snacking foods are fruits, Bananas,
cereal bars, yogurt, nuts, dried fruit, whole
grain foods: Cereal, toast, rice, oats, barley.
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WaterHydration
� You should be drinking water
before, all the time.
� Should sip water all day, 2L a
day. And then 250ml per 20 min
exercise. Carry a water bottle.
� Drinking a lot of water at once
does not work, goes straight
through!!!
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Monitoring Hydration � ITS SIMPLE! Don't Laugh!!!
� Watch your pee, if your pee is dark yellow you are
dehydrated, should be a pale yellow all day.
� If you are thirsty you are already dehydrated.
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Before, During And After o Competitive simmers need to make sure
they are eating/Drinking the right things at
the right time.
o Different Times
� Before
� During
� After
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Before Training � Try eat a meal 2 – 3 hours before training.
� Eat a small meal or snack before training
this will improve your performance.
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During Training � Drink a drink! Most
important
� Don’t use sports drinks they have too much sugar in them.
� If its a long session bring a snack.
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Make your own sports drink!� Water.
� Pinch of salt.
� 1/2 tsp. sugar.
� Cordial (not sugar free)
32Friday 14 February 14
After Training � When your working hard in the pool your body will
need help to recover, REFULE!!!!
� You need to feed those muscles and let them repair, so next time they will be stronger and you go faster.
� Always try refuel 15 – 30 minutes after training, snack after, then a meal.
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Recovery snacks� Smoothies
� Chocolate milk
� Raisins and nuts
� A beagle
� Banana
� Orange juice
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What To Eat� Eat a snack, the same snacks you would eat
before training followed by your dinner or
breakfast.
� But Remember Choose Wholegrain, High
Protein Meals and Snacks.
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The Day Before A Gala� Remember eat whole grain carbohydrates.
� Drink fluids little and often.
� Eat small meals or snacks regularly, don’t over eat.
� It’s best to stick to foods that you are familiar and compatible with!
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The Morning Of A Gala � Don’t swim on an empty stomach.
� Stick to easy to eat food for example cereal with milk, porridge, banana with yoghurt, some fruit or toast with jam.
� Practice your before gala eating before training one day.
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During A Gala � Don’t over eat and try not to eat right before a race.
� High fat and sugary foods = Very bad. They will make you hyper and you will loose all your energy before your race, they also make you feel sick and do not give energy to your energy store room.
� If you feel sick drink smoothies or yoghurts.
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After A Gala � Eat a snack straight
after a gala then your
dinner, lunch or breakfast.
� Make sure you refuel yourself.
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FAT!� Saturated fats from
fast food, crisps, cheese, and fatty meats.
� They are slowly absorbed so use all your energy up = slow swimmer.
41Friday 14 February 14
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SO!� Remember your a car!
� You need to drink water all day!
� Eat snacks before, during and after training and galas!
� Avoid fatty foods!
� Stick to wholegrain!
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References And Useful Websites
� http://www.swimming.org/swimfit/what-to-eat-during-competitions/
� http://www.livestrong.com/article/554509-drinking-water-while-swimming/#ixzz2BXLZH1nX
� http://www.swimireland.ie
� http://www.usaswimming.org/DesktopDefault.aspx
� http://www.swimming.org/britishswimming/
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