PowerBar Playbook Swimming 31910

8/3/2019 PowerBar Playbook Swimming 31910

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PowerBar Playbook Series | U.S. Version

len | tin | she @WWW.POWeB.cOm

Inormation presented in this booklet is intended to impart general ftness, nutrition and health inormation. Nestl is not engaged in rendering medical advice or services.The inormation presented in this booklet is not intended or diagnostic or treatment purposes. You should consult your doctor or medical advice or services, including seekingadvice prior to undertaking a new diet or exercise program. Advance consultation with your doctor is particularly important i you are under eighteen (18) years old, pregnant,breasteeding, or have health problems. Never disregard proessional medical advice or delay in seeking it because o something you have read in this booklet.


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owerBar laybook Series | Sports Nutrition For Swimming

For more inormation and additional copies, go to: www.powerbar.com/playbooksPowerBar, PowerBar ProteinPlus, PowerCoach, Power To Push, PowerBar Harvest, Pria, Triple Threat, and Team Elite are trademarks and registeredtrademarks owned by Socit des Produits Nestl S.A., Vevey, Switzerland.

Swimming requires a commitment to training on the level of

an endurance sport, yet most of the events themselves last

less than a few minutes. Even the 1500 meters, the Olympic

distance event, only takes 1418 minutes for world-class

swimmers to complete. Compare that with a typical training

day for a collegiate swimmer, who may do a 2-hour pool

workout in the morning, another 2 hours after class, plus

dry-land resistance training multiple days in a week. Olympicchampion Michael Phelps trained for 6 hours daily leading up

to the Beijing games and required upwards of 10,000 calories

per day! You may not be a Michael Phelps just yet, but if

swimming is your sport, youll benet from a performance

nutrition and hydration plan that not only meets the arduous

demands of high-volume training but also enables you to be

fueled, hydrated, and comfortable throughout meets. Applied

strategically, sports nutrition can help you maximize the

gains from your training and achieve your very best

during competitions.

THE PHYSICAL CHALLENGEElite competitive swimmers typically train in the pool twice daily for

90 minutes to 3 hours at a time. With roughly 612 sessions per week,

athletes generally swim 1844 miles (3070 km) over the course of a

training week. Calorie needs vary based on training demands, but typical

intakes are 3,0006,000 per day. Pool workouts often consist of aerobic

warm-ups and cool-downs; drills to perfect technique and to practice

elements of a race such as starts, turns, and touches; and intervals of

swimming at varying intensities, for varying lengths of time, and with

varying amounts of time for recovery. The goals of all this training are to

develop conditioning, to perfect technique, and to rene racing strategies.

Time in the pool is frequently augmented by dry-land training, including

stretching, exibility work, and resistance-training workouts 2 or 3

times per week. Some swimmers also add cross-training to the mix. For

example, cycling or running may be part of your weekly regimen in order

to further improve conditioning, help control body weight, or drop body

fat. In total, elite competitive swimmers often train 2030 hours every

week. School or club swimmers put in somewhat less time, but the fact is

that high-volume training is a formidable physical challenge. Nutrition is

critical to meeting the demands of training, and falling behind nutritionally,

even for a few days, can seriously undermine your ability to train andcompete. Swim competitions present another challenge: The events

themselves are relatively brief, but meets can span a few days to over a

week. Here, the sports nutrition focus is on being hydrated, fueled, and

comfortable for each event.


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THREE KEY PRINCIPLES OF SPORTS NUTRITIONThe three most important principles of sports nutrition for swimming are

to stay hydrated; to provide fuel for your muscles; and to promote optimal

recovery after practices, workouts, and swimming events. Apply these

principles correctly, and you can maximize the gains from your training

and perform at your best in the pool.

hYDtiOn

Its surprising to think that hydration is even a concern for swimmers,

because they are surrounded by water for hours at a time. So for many

swimmers, attention to hydration takes a back seat. But uid loss due to

sweating is one of the greatest threats to your ability to perform in the

pool. High-intensity workouts, heated pools, and exposure to hot tem-

peratures and high humidity lead to signicant uid and sodium losses in

the form of sweat; however, when youre already wet, you arent as aware

of the loss of uids and absent that visual cue, many swimmers dont

think to take in uids as they train. Complicating matters is the fact that

thirst doesnt kick in until well after youve lost a signicant amount ofuid. This is a problem, because once you lose 2% of your body weight

to uid loss, your performance in the pool is most likely suffering. For a

150-lb (68-kg) swimmer, a 2% weight loss equates to just 3 lbs (about 1.4 kg).

Fortunately, dehydration can be avoided by sticking to a disciplined

hydration plan before, during, and after training and competing.

You can delay theonset o muscleatigue by reueling

with carbs duringworkouts.


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FUelinG

High-volume swim workouts rely heavily on carbohydrates to fuel working

muscles. Carbohydrate fuel is present in your body in two forms: Glucose

circulates in your bloodstream, and bundles of glucose called glycogen

are stored in your liver and muscles. The catch is that you dont have

much of a reserve of these important fuel stores. Fully loaded, you may

have about 40 calories worth of glucose circulating in the bloodstream

and about 1,900 calories worth of glycogen. Even a few hours of trainingin the pool or weight room can seriously deplete glycogen stores. So if

you are doing workouts day after day and youre not consuming adequate

carbs between workouts, your muscle glycogen reserves quickly dwindle.

As muscle glycogen stores run dry, you turn to liver glycogen stores to

maintain your blood-glucose level. But once liver glycogen stores are

tapped, your blood sugar level plummets, fatigue quickly sets in, and your

performance drops off dramatically. So you cant afford to show up for

a workout or a meet with your carbohydrate fuel reserves less than fully

replenished. In addition, you can delay the onset of muscle fatigue by

refueling with carbs during workouts.

ecOVeY

Two workouts in a single day will seriously deplete your glycogen

reserves. All of this training, in combination with resistance training,

taxes your muscle tissue. Muscle tissue naturally becomes damaged

during exercise and requires repair. In addition, your muscle tissue is

being stimulated to increase as an adaptation to your training workload.

Recovery is the process of reloading carbohydrate fuel stores, repairing

and building new muscle tissue, and rehydrating. Its during the recovery

process that you achieve the gains from each of your workouts. And it is

the process of recovery that enables you to be ready for your next training

session or your next event. So recovery is an extremely important element

of your training and strategy for meets. Your body is ready to begin

recovery as soon as you exit the pool, but the process doesnt

begin in earnest until you provide the nutritional components.

PRACTICAL SPORTS NUTRITION

STRATEGIES FOR TRAINING

stt WOKOUts FUllY hYDteD

Youre more likely to become dehydrated during workouts if youve not fully

replaced uid and sodium losses from your prior training session. Start

each workout fully hydrated by consuming 1420 oz (400600 ml) of

water or a sports drink before heading to the pool.

If youre not sure whether youre fully rehydrated, check the color of your

urine before working out. A light-yellow color is what you are looking for.

If your urine is darker, like the color of apple juice, take in more uids

before your next training session.


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stt WOKOUts FUeleD

Many swimmers are in the pool for their rst workout as early as 5 or

6 a.m. Few athletes can stomach a big breakfast at this hour, and its

impractical to get up any earlier. Consequently, many swimmers show up

at their morning workouts on an empty stomach and with liver glycogen

stores depleted from fasting overnight. With carbohydrate fuel reserves in

short supply, training can suffer. Fortunately there are strategies that you

can employ to ensure that youre fully fueled going into a workout.

If you have an early-morning call at the pool, eat a predominantly

carb-based meal along with snacks the evening before.

Instead of arriving at the pool on an empty stomach, consume a carb-

based snack before leaving home. For example, toast with jam and fruit

juice makes for a quick, carb-based snack before heading out the door.

If solid food that early in the morning is too much, try a fruit smoothie or

a meal replacement drink.

cB-BseD OPtiOns BeFOe mOninG WOKOUts

Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk

French toast or pancakes with maple or fruit syrup

Toast with jam or honey, low-fat yogurt

Breakfast burrito (scrambled eggs, salsa, and cheese in a our tortilla)

and fruit nectar

Bagel or English mufn with jelly and/or peanut butter, banana, and

fruit juice

Fruit smoothie made with mango/banana/berries and low-fat or nonfat

milk or yogurt

Fruit juice or vegetable juice

Small roll or sandwich made with banana and honey

PowerBar Performance Energy bar

PowerBar Fruit Smoothie Energy bar

PowerBar Energy Gel

PowerBar Energy Blasts gel lled chews

PowerBar Endurance sports drink


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Or, if you literally need to grab and go, make sure youre grabbing a

sports bar, energy gel, or energy chew, and wash it down with a few

gulps of a sports drink while youre en route to the pool. PowerBar

Performance Energy bar, a PowerBar Energy Gel, or the new PowerBar

Energy Blasts gel lled chews combined with water are all good options.

OGniZe tininG BeKs tO ehYDte nD eFUel

As youre churning through grueling interval sets, youre losing uidsand sodium due to sweating, and youre burning through your limited

carbohydrate fuel stores. These losses will lead to fatigue and poor-quality

workouts if allowed to accumulate. Fortunately, you can delay the onset of

fatigue by systematically replacing lost uids, sodium, and carbohydrates

during workouts. Do so by taking periodic breaks between sets at each

break, use the opportunity to rehydrate and refuel.

For tough swimming workouts, a sports drink that provides carbohydrates,

uids, and sodium, such as PowerBar Endurance sports drink, is a much

better option than plain water. The advantages are many: First, a sports

drink provides carbohydrates to fuel your muscles. Second, athletesconsume more uids when their beverage is avored, as is the case with

a sports drink. Third, sodium and carbs in a sports drink cause the uid

in the beverage to be absorbed more quickly. The sodium also helps

maintain your drive to continue drinking uids when training, which is

crucial to meeting your uid needs. Finally, the sodium helps you retain


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the uid that youve consumed. Conversely, drinking plain water doesnt

refuel muscle; it tends to satisfy your thirst before your uid needs have

even been met; and it can lead to the elimination of uids, via urination,

even though youre still not fully rehydrated. So keep a bottle of PowerBar

Endurance sports drink on the pool deck. Drink 48 oz (about 120240

ml) every 1520 minutes or so during workouts. Every gulp is about

1 oz (30 ml).

Another option for refueling and rehydrating during breaks is to consume

an energy gel and chase it with water. Make sure to select an energy gel

that provides sodium along with carbohydrates, such as PowerBar Energy

Gels. These gels are designed to be consumed every 2045 minutes

during exercise, and they provide the carbohydrates and sodium of a

sports drink.

Finally, if you get hungry for something more solid during workouts,

PowerBar Energy Blasts gel lled chews or a few bites of a PowerBar

Performance Energy bar can provide a muscle-fueling carbohydrate boost.

Keep a stash close at hand on the pool deck for quick access between sets.

mtch YOU sWet te nD mOnitO sUccess

Dehydration can impair your ability to train. To stay hydrated while

training and during meets, it is now the consensus recommendation of

authorities such as the American College of Sports Medicine that athletes

consume uids at a rate that closely matches sweat rate. This generally

requires something on the order of 1326 oz (400800 ml) every hour

of exercise, preferably in smaller amounts taken frequently, such as 48 oz

(120240 ml) every 15 minutes. However, uid needs can vary consider-

ably, depending on factors such as your size, your training or events, and

the conditions at your training facility or competition venue. Therefore,calculating your sweat rate is the best approach to determining your

hydration needs, and its really quite simple. In fact, you can do it during

the course of practice and in the different environments in which you

train or compete. For a step-by-step guide on how to calculate your sweat

rate, and to obtain a personalized plan to meet your unique hydration

needs, click on the PowerBar Sweat Rate Calculator at PowerBar.com.

Having a hydration plan is a good start, but monitoring your success is

equally important. Monitor the effectiveness of your hydration plan by

weighing yourself before and after practices or meets. Remember: The

goal is to avoid dehydration, and that means losing no more than 2% ofyour body weight when you are training or competing. If your weight loss

is greater than that, make a conscious effort to take in more uids.


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ctiVelY POmOte ecOVeY Fte eVeY WOKOUt

All of the gains that you achieve from your training occur during your

recovery phase. If you actively promote recovery, youll reap the full

benets of your last workout and youll be ready for your next one. If you

ignore recovery, fatigue will quickly overwhelm you, and your training

and performance will suffer.

Your body is ready to start the recovery process as soon as you exit thepool, but you need to provide the nutritional components: carbohydrates

to restore depleted glycogen stores, protein to repair and build muscle

tissue, and uids and sodium to effectively rehydrate.

carboydra

To speed the reloading of your muscle fuel stores, consume about 0.5 grams

of carbohydrates per lb (1.1 grams per kg) body weight within 30 minutes of

completing practice, and consume a carb-based meal within 2 hours. For a

150-lb (68-kg) athlete, that equates to 75 grams of carbohydrates immedi-

ately after training, and then again 2 hours later. If you prefer, you can also

refuel by consuming smaller amounts of carbohydrates more frequently.


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Pro

Muscle tissue repair and building is another important part of recovery.

Muscle tissue is made up of protein, and protein is made up of building

blocks known as amino acids. When you consume foods rich in protein,

the protein is digested and broken down into its component amino acids.

These amino acids are then absorbed and repackaged into the proteins

that your body needs in order to repair and build muscle tissue. Consuming

1525 grams of protein as soon as possible after a workout will provide theamino acids that your body needs for repairing muscle tissue damaged during

training and for making new muscle tissue as an adaptation to your training.

Fud ad sodu

Even if you are diligent in your efforts to hydrate during breaks between

sets, you may lose more uids than you take in. Weigh yourself before

and after working out in order to gauge your net loss of uids. Replace

this uid after working out by gradually drinking 23 oz of a sports drink,

recovery beverage, or water for every lb (1,500 ml per kg) of weight lost.

Consume sodium sources along with your uids. Rehydration will be

more effective when sodium is included with the uid and food that you

consume as you recover. If your uid loss during workouts consistently

exceeds 2% of your body weight, try to increase your uid intake during

subsequent workouts in order to avoid dehydration.

ecOVeY OPtiOns

Be prepared! Pack in your bag or cooler:

Rolls or bagels

Peanut-butter-and-jelly sandwiches

Salted pretzels

Fresh and canned fruit

Frozen fruit smoothies

String cheese and crackers

Low-fat chocolate milk

POWeB PODUcts

PowerBar Recovery bar

PowerBar Recovery beverage

PowerBar ProteinPlus protein bar

PowerBar Performance Energy bar

PowerBar Fruit Smoothie Energy bar

PowerBar Nut Naturals Energy bar


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Training upwards of 2030 hours a week doesnt allow much time for

preparing the meals and snacks that are needed in order to promote

optimal recovery. The following are practical strategies that you can

employ after workouts in order to speed recovery:

Use a recovery beverage as soon as possible after exiting the pool, such

as PowerBar Recovery beverage. Just pour the beverage powder into your

sports bottle, add water, shake, and drink. This will provide you with the

carbohydrates, protein, uids, and sodium that you need in order to start

reloading, repairing, and rehydrating.

Eat a carb-based meal as soon as possible after a training session.

For example, if youre headed home after your morning workout, eat a

full, carb-based breakfast when you get home.

Carry a sports bottle with you to work, to class, or to wherever youre

headed after a workout, and take sips frequently.

Dont get caught hungry and empty-handed. Carry a stash of sports bars,

recovery bars, energy gels, or energy chews with you.

Jump-start recoveryater completingyour swim event byconsuming carbs,

protein, and fuids.


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1 1

sPOts nUtitiOn stteGies FO meet

Swim competitions can vary from one-day meets to international

competitions, such as the Olympics, that span a week or longer.

Your performance nutrition-and-hydration plan needs to ex with the

demands of the competition.

tininG tPe mY eQUie clOie tPe

Tapering your training routine before meets is typical. Muscle glycogen

stores can be lled by resting and eating a predominantly carb-based

diet (3.24.5 grams of carbs per lb body weight, or 710 grams of carbs

per kg) for 24 hours before a meet.

If you are undertaking a long taper, reduce your total calorie intake as

needed in order to avoid an unwanted increase in body fat. Also, swim-

ming competitions generally require substantially fewer calories than

regular training days so for longer meets in particular, refueling and

rehydration need to be accomplished with fewer calories.


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Pe-ce FUelinG nD hYDtinG

On race day, swimmers typically eat a predominantly carb-based meal 24

hours before pre-race warm-ups. Choose from familiar carb-based foods

based on prior race experience or workouts. Steer clear of slow-to-digest

high-fat and high-ber foods in your pre-race meal. If you have jitters be-

fore the meet, dont skip eating altogether. Instead, try liquid carbohydrate

sources in place of solid foods. A fruit smoothie or a meal-replacement drink

is a good alternative when nerves have your stomach in a knot.

To ensure that youre adequately hydrated, drink 1420 oz (400600 ml)

of water or a sports drink 23 hours before warm-ups. Also, continue to

hydrate after warm-ups, especially in hot or humid conditions. And remem-

ber to monitor urine color for hydration status before heading to the venue.

FUelinG, hYDtinG, nD ecOVeY DUinG nD Fte the meet

During and after warming up, and in recovery between races, stay hydrated

and fueled and ward off hunger by consuming carbohydrate-containing

beverages and easy-to-digest foods. Examples include sports drinks, fruit,

sandwiches, cereal, granola bars, sports bars, energy gels, and energy

chews. Also, remember to jump-start recovery after completing your swim

event: That means carbs to reload glycogen stores, some protein for

muscle tissue repair and building, and uids and sodium for effective

rehydration. The sooner that you supply these nutritional components,

the faster that recovery will begin.

For the traditional meet schedule of morning heats followed by nals in

the evening, most swimmers consume a carb-based lunch after the morn-

ing heats. This is followed by rest or a nap, and then a carb-based snack and

uids before returning for the evening nals.

After the last swim of the day, get the recovery process going by consuming

a recovery beverage as soon as possible after the race, and then follow

that up with a predominantly carb-based meal.

MAXIMIZE YOUR PERFORMANCE

IN THE POOL WITH POWERBARBe at your best during workouts and competitions by being prepared

nutritionally before getting in the water, by fueling and hydrating during

workouts and meets, and by ensuring rapid recovery after and between

races and workouts. PowerBar sports nutrition products can help you

meet your hydration, fueling, and recovery needs.


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sWim-meet smPle sPOts nUtitiOn Pln

time eVent Wht tO et

6:307:00 a.m. Pre-exercise meal/breakfast

Breakfast cereal with low-fat milk

Banana

Toast with honey

PowerBar Endurance sports drinkor water

7:008:30 a.m. Frequent sips of PowerBar Endurancesports drink or water

9:00 a.m. 50-meter freestylewarm-up and heat

9:3011:00 a.m. Recovery break Yogurt

Banana

Frequent sips of PowerBar Endurancesports drink or water

11:30 a.m. 50-meter freestylewarm-up and nal

12:0012:30 p.m. Recovery break/lunch Turkey sandwich on French bread

Canned fruitFrequent sips of PowerBar Endurancesports drink or water

12:301:30 p.m. Frequent sips of PowerBar Endurancesports drink or water

2:00 p.m. 100-meter medleywarm-up and race

2:303:30 p.m. Recovery break Frequent sips of PowerBar Endurancesports drink or water

PowerBar Energy Gel orPowerBar Performance Energy bar if hungry

4:00 p.m. 4x50-meter freestyle

relay warm-up and race

4:305:00 p.m. Recovery break Frequent sips of PowerBar Endurancesports drink or water

5:30 p.m. 4x50-meter medley relaywarm-up and race

6:00 p.m. Meet ends/Recovery Choose from:

PowerBar Recovery beverage

PowerBar ProteinPlus protein bar

PowerBar Recovery bar

String cheese and crackers

Smoothie

BagelPeanut-butter-and-jelly sandwich

6:307:00 p.m. Dinner Cheese ravioli with meat or marinara sauce

French bread

Fresh or canned fruit

Steamed vegetables

Gelato or frozen yogurt

Consume a carb-based meal and thensnacks until you retire for the night

This food plan is intended

to give general guidelines

for a typical tournament

schedule. It is not designed

to be any particular caloric

level. For a personalized

daily food plan, use

PowerBar PowerCoach

to determine your caloric

needs and to obtain a daily

sports nutrition plan just

for you.


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DAILY NUTRITION TIPS Aim for a well-balanced diet with a variety of carbohydrates, lean protein, and healthful fats.

Carbohydrates should be the focus of your meals.

Drink up early: Every morning when you wake up, have a large glass of water.

Keep up your energy level: Eat 56 smaller meals per day.

spor nuro PaCABS PTEIN FI

BEFE 24 hours beore swimming,

have a carb-based, low-at,

low-fber meal

3060 minutes beore

swimming, have a carb-based

snack (aim or 4060 grams

o carbs)

24 hours beore

swimming, have a

moderate-protein meal

Start hydrating 24 hours prior

to swimming

rink 1420 oz o water or sports

drink (400600 ml) 23 hours

beore swimming

rink another 8 oz (240 ml) prior

to swimming

IN 3060 grams o carbs perhour or sessions lasting

12 hrs

Not required rink at least 1326 oz(400800 ml) per hour

Aim or 48 oz (120240 ml)

about every 15 minutes

For swims >1 hour and when weather

is hot and humid, use a sports drink

with sodium and carbs

Calculate your sweat rate:

www.powerbar.com/src

AFTE Within 30 minutes ater

swimming, have 0.5 grams o

carbs per lb body weight(1.1 grams per kg)

epeat within 2 hours o

swimming, or transition to

carb-based meals or snacks

As soon as possible

ater swimming, have

1525 grams o protein

radually drink about 23 oz per lb

body weight lost (or 1,500 ml per kg

body weight lost)

Average sweat loss or swimmers

is 2.24.4 lbs (12 kg)

AIY ow-intensity training: 2.33.2

grams o carbs per lb body

weight (57 grams per kg)

Moderate- to heavy-intensity

training: 3.24.5 grams o carbs

per lb body weight (710 grams

per kg) Extremely heavy-intensity

training: 4.55.5 grams o

carbs per lb body weight

(1012 grams per kg)

0.50.8 grams per lb

body weight (1.21.7 grams

per kg)

Hydrate continuously throughout

the day

This ood plan is intended to give general macronutrient and uid guidelines while you are training and racing. It is not designed to be anyparticular caloric level. For a personalized daily ood plan, use PowerBar PowerCoach to determine your caloric needs and to obtain a daily

sports nutrition plan just or you.


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Protein(grams)

CarBs(grams)

Key Features suggested uses

owerBar FruitSmoothie nergy bar

6g/bar

43g/bar

asy-to-digest carbs rom natural ruitor more energy to muscles

Beore and during higher-intensity exercise

owerBarerormancenergy bar

89g/bar

4446g/bar

asy-to-digest carbs or more energyto muscles

Beore and during higher-intensity exercise

owerBar nergy Gel 0g/packet

2728g/packet

asy-to-digest or ast energy Beore and during higher-intensity exercise

owerBar nergy Blastsgel flled chews

3g/packet

45g/packet

Customized energy delivery withbite-sized gel-flled chews

Beore and during moderate-and high-intensity exercise

owerBar ndurancesports drink

0g/20 oz

43g/20 oz

Hydration with ast energy and keyelectrolytes lost in sweat

Beore and during exercise

owerBar nergy Bites 5g/serving

26g/serving

Customized delivery o energy withbite-sized pieces

Beore and during moderate-intensity exercise

owerBar Harvestnergy bar

10g/bar

42g/bar

ong-lasting whole-grain energywith 5 grams o fber per bar


owerBarure &Simple nergy bar

5g/bar

23g/bar

Calorie-smart, long-lasting energy Beore and during moderate-intensity exercise

owerBar riple hreatnergy bar

1011g/bar

3032g/bar

ong-lasting energy with protein tosupport muscle growth and repair


owerBarNut Naturals

nergy bar

10g/

bar

1920g/

bar

ong-lasting energy with protein to

support muscle growth and repair


owerBarria 110 lusnutrition bar

5g/bar

1517g/bar

Calorie-smart energy Beore and during exercise

owerBarecovery bar 12g/bar

30g/bar

Carbs to replenish muscle glycogen,protein to support muscle growthand repair, and at to help restoremuscle lipids

ter exercise

owerBarecoverybeverage

8g/20 oz

50g/20 oz

ehydration with carbs to replenishmuscle glycogen, and protein tosupport muscle growth and repair

ter exercise

owerBar roteinlus

Bites

20g/

serving

34g/

serving

rovides customized protein delivery

to help build lean muscle alongwith exercise

Beore and/or ater exercise

owerBar roteinlus

protein bar23g/bar

3739g/bar

rotein to support muscle growthand repair


owerBar roteinlus30g protein bar

30g/bar3.5gleucine

3335g/bar

rotein with added leucine to supportmuscle growth and repair


PRODUCT FEATURES AND BENEFITSPweB Ps wk Bes B:

ix and match product to mt your pcifc training and xrci nd.


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REFERENCES1. Carroll C. Swimming. In: Sports Nutrition: A Guide for the Professional

Working with Active People. 3rd ed. Rosenbloom CA, ed. American Dietetic

Association, 2000: 653666.

2. Swimming at a Glance. In: Sports Nutrition: A Practice Manual for

Professionals. 4th ed. Sports, Cardiovascular, and Wellness Nutritionists

Dietetic Practice Group. Dunford M, ed. American Dietetic Association.

2006: 516.

3. Burke L. Swimming and Rowing. In: Practical Sports Nutrition. Human

Kinetics, Australia, 2007: 141167.

4. American College of Sports Medicine; American Dietetic Association;

Dietitians of Canada. Joint Position Statement: Nutrition and Athletic

Performance. American College of Sports Medicine, American Dietetic

Association, and Dietititians of Canada. Med Sci Sports Exerc 2000; 32:

2,1302,145.

5. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER,

Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports

Medicine Position Stand. Exercise and Fluid Replacement. Med Sci Sports

Exerc 2007; 39: 377390.

6. American Dietetic Association. Fueling Swimmers (handout). 2006.

7. www.ausport.gov.au/ais/nutrition/factsheets/sports/swimming.

For more sports nutrition information & tools,

visit www.PowerBar.com.

ll tradmar ar ond by socit d Produit tl s.., Vvy, sitzrland. 2010 tl

PowerBar Playbook Swimming 31910

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Transcript of PowerBar Playbook Swimming 31910