Barbara PearlBarbara Pearl

Registered, Licensed DietitianRegistered, Licensed Dietitian

A Performance DietA Performance Diet

Your performance depends on a healthy Your performance depends on a healthy diet:diet:

CarbohydratesCarbohydratesProteinProteinFatsFatsWaterWaterVitamins and MineralsVitamins and Minerals

CARBOHYDRATESCARBOHYDRATES

Your main energy sourceYour main energy source

PROTEIN

The muscle builder

FATSFATS

CHOOSE Healthy CHOOSE Healthy

WATERWATER

The KEY to hydration and top The KEY to hydration and top performanceperformance

VITAMINS AND VITAMINS AND MINERALSMINERALS

Not a problem is you eat a Not a problem is you eat a healthy diethealthy diet

Where do CALORIES come Where do CALORIES come from??from??

CALORIES

CARBS PROTEIN FATS

CARBOHYDRATESCARBOHYDRATES

CARBOHYDRATESCARBOHYDRATES

About 60% of a swimmers Calories About 60% of a swimmers Calories need to come from Carbohydratesneed to come from Carbohydrates

CARBOHYDRATESCARBOHYDRATES

Best FUEL for MusclesBest FUEL for Muscles

CARBOHYDRATESCARBOHYDRATES

SWIMMERS need SWIMMERS need 2 to 4 grams2 to 4 grams of of CARBOHYDRATES per pound of CARBOHYDRATES per pound of body weight during competition body weight during competition

and training seasonand training season

How much food isHow much food is that??that??

For a 130 pound swimmer, that’s For a 130 pound swimmer, that’s about 15 pieces of bread, 4 about 15 pieces of bread, 4

glasses of milk, 4 pieces of fruit, glasses of milk, 4 pieces of fruit, an 6 cups of pastaan 6 cups of pasta

Good Sources of Good Sources of CARBOHYDRATES:CARBOHYDRATES:

Whole grain breads and cerealsWhole grain breads and cereals

PotatoesPotatoes

RiceRice

Pasta/noodlesPasta/noodles

FruitsFruits

VegetablesVegetables

MilkMilk

PROTEINPROTEIN

PROTEINPROTEIN

Build and repair Build and repair musclesmuscles

Fight infectionFight infection

MakesMakes hormones and hormones and enzymesenzymes

ProteinProtein

Swimmers need .6 to Swimmers need .6 to .8 grams of protein .8 grams of protein per pound of body per pound of body weight each day weight each day during during competitions and competitions and training seasontraining season

How much food is that???How much food is that???

For a 130 pound swimmer, that’s For a 130 pound swimmer, that’s

4 glasses of milk, and about ½ a chicken4 glasses of milk, and about ½ a chicken

Good Sources of PROTEINGood Sources of PROTEIN::

FishFishChickenChickenLean BeefLean BeefMilkMilkYogurtYogurtNutsNutsEggsEggsSoySoy

FATSFATS

FATSFATS

►ENERGYENERGY►TRANSPORT VITAMINSTRANSPORT VITAMINS►HORMONE PRODUCTIONHORMONE PRODUCTION►BODY TEMPERATURE CONTROLBODY TEMPERATURE CONTROL

FATSFATS

SWIMMERS need .45grams of fat per SWIMMERS need .45grams of fat per pound of body weight per day!!pound of body weight per day!!

HOW MUCH IS THAT???HOW MUCH IS THAT???

Only about 3 teaspoons of oil or butterOnly about 3 teaspoons of oil or butter

Good Sources of FATSGood Sources of FATS

►NutsNuts►Olive OilOlive Oil►Canola OilCanola Oil►OlivesOlives►AvocadoAvocado►Heart healthy margarinesHeart healthy margarines

VITAMINS AND MINERALSVITAMINS AND MINERALS

Usually not a Usually not a problemproblem

Take a Take a multivitamin-multivitamin-mineral if diet is mineral if diet is restrictedrestricted

FLUIDSFLUIDS

Drink Drink BEFOREBEFORE swimming to improve swimming to improve performance: 2 cupsperformance: 2 cups

Drink Drink DURINGDURING swimming to keep swimming to keep going: 1-2 cups every 15-20 minutesgoing: 1-2 cups every 15-20 minutes

Drink Drink AFTERAFTER swimming to recover swimming to recover faster: 2 cups for every pound lost faster: 2 cups for every pound lost during exerciseduring exercise

Pre-Event Healthy Eating

Eat enough foods to provide energy to keep you going throughout the competition

Stay hydrated High Carbohydrate, low fat meal 2-4

hours prior to competing Choose foods you like and are

familiar with

Sample Pre-Event MealsSample Pre-Event Meals

4 Hours before 4 Hours before eventevent::

2 cups pasta with 2 cups pasta with marinara saucemarinara sauce

1 slice whole grain 1 slice whole grain breadbread

½ cup grapes½ cup grapes

16 oz milk16 oz milk

2 hours before event2 hours before event::

Peanut butter and Peanut butter and jelly sandwichjelly sandwich

1 banana1 banana

8 oz chocolate milk8 oz chocolate milk

During the EventDuring the Event

• Drink enough fluid Drink enough fluid to maintain to maintain hydrationhydration

• If the event is If the event is longer than 1 hour, longer than 1 hour, performance will performance will be better if you be better if you drink a sports drink drink a sports drink instead of waterinstead of water

Post Event Healthy Post Event Healthy EatingEating

Need to replace the energy and fluids lost Need to replace the energy and fluids lost during the eventduring the event

Eat plenty of carbohydrates and drink lots of Eat plenty of carbohydrates and drink lots of fluidsfluids

Recovery is better if you eat soon after the Recovery is better if you eat soon after the event is completedevent is completed

High carbohydrate foods to include are: High carbohydrate foods to include are: bagels, yogurt, fresh fruit, cereal bars, bagels, yogurt, fresh fruit, cereal bars, muffins, chocolate milkmuffins, chocolate milk

Nutrition Tips to Improve Nutrition Tips to Improve PerformancePerformance

Eat CARBOHYDRATES !!Eat CARBOHYDRATES !!Needed all year and especially important Needed all year and especially important

during the competitive season!during the competitive season!

Energy bars and sports drinks can be Energy bars and sports drinks can be helpfulhelpful

A high carbohydrate snack is needed 15-A high carbohydrate snack is needed 15-30 minutes before practice or competition30 minutes before practice or competition

Include another high carbohydrate snack Include another high carbohydrate snack after practice or an event to re-fuelafter practice or an event to re-fuel

Eat at CompetitionsEat at Competitions

Pack easy to digest foods that you like and Pack easy to digest foods that you like and that can be eaten at poolside:that can be eaten at poolside:

Bananas, crackers, sport drinks, Bananas, crackers, sport drinks, bagels, honey, chocolate milk, energy bagels, honey, chocolate milk, energy bars, gels, peanut butter crackers, bars, gels, peanut butter crackers, trail mixtrail mix

Stay HYDRATED!!Stay HYDRATED!!

You may sweat more than you realizeYou may sweat more than you realize

Make sure a water bottle or sport drink is Make sure a water bottle or sport drink is accessible to youaccessible to you

Snack IdeasSnack Ideas

Yogurt smoothies, milk, chocolate milk, Yogurt smoothies, milk, chocolate milk, yogurt parfaityogurt parfaitHard boiled eggs, breakfast sandwich with Hard boiled eggs, breakfast sandwich with cheese and egg, turkey, lean roast beef, cheese and egg, turkey, lean roast beef, peanut butter, cottage cheese, nutspeanut butter, cottage cheese, nutsBagels, graham crackers, waffles with Bagels, graham crackers, waffles with fruit, cereal, bars, trail mix with dried fruitfruit, cereal, bars, trail mix with dried fruitBanana, applesauce, apples, grapes, Banana, applesauce, apples, grapes, oranges, dried fruit, veggiesoranges, dried fruit, veggies

Thank you for listeningThank you for listening

Good luck with your Good luck with your competitions!!competitions!!

ANY ANY QUESTIONS????QUESTIONS????

BARBARA PEARLBARBARA PEARL

847-821-7457847-821-7457

bnpearl@comcast.netbnpearl@comcast.net