Train Right.

If athletes do not consume a diet high in carbs on a daily basis, leads to chronic fatigue and poor performance

Consuming Carbs

• Ideally 60-70 % of

total calories

• Minimum 50%

• 2.5-6.0 grams per

pound of body weight

• Weight in pounds x

carbs in Grams =

Daily Carb intake

Carbs before practice

• Keeps from feeling hungry before and during

• Maintains optimal levels of energy for muscles

• Ideally eat 3-4 hours prior to event

• 1.5 grams per pound of body weight

• Content should be lowered closer to event

• Add SMALL amount of protein for consistent delivery of carbs over time

• Salty snacks = good for swimmers

1 hour or less

1 food bar

raisins

banana

½ bagel

pretzels

fig bar

applesauce

8 oz sports drink

toast

crackers

2-3 hours

plain baked potato

cereal w/low fat milk

bagel with peanut butter

fruit smoothie

food bar

oatmeal

yogurt

2 pancakes/waffles

fresh fruit

4 + hours

spaghetti w/meat sauce

pasta w/chicken & vegetables

grilled chicken & rice w/fruit

granola bar w/8oz sports drink

carnation instant breakfast

6oz fruit juice

turkey sandwich w/ whole

wheat bread, lite mayo and

baby carrots

tuna sandwich w/lite mayo

trail mix w/nuts & raisins

Eating at all Day Events

• It is important to eat

after competing to

have enough energy

for next race

• Find something that

works and stick with

it

One hour or less:

• Carbs in liquid form

• Oranges, watermelon,

cantaloupe, peaches,

pears, applesauce,

bananas

• Small portions

2- 3 hours between events:

solid foods: Bagels

hot or cold cereal w/non-fat milk

english muffins

fruit: bananas, apples, oranges, peaches,

pears

water/sports drinks

NO caffeine, carbonation, or ENERGY DRINKS

4 + hours between events meal with primarily carbs and simple

turkey sandwich, whole wheat bread, yogurt

with fruit, water/sports drink

spaghetti w/meatballs, bread, salad,

water/sports drink

During the Event

• Consume 6-12 oz of sports drink with 6-8% carbs every 15-30 minutes during

• Water is needed to aid absorption of carbs

• Baby carrots

• Celery

• Cherry tomatoes

• Chocolate milk

• Cottage cheese

• Dried fruit

• Sports drinks

• Granola bar

• Fresh fruit

• Ginger snaps

• Hummus

• Carnation instant breakfast

• Nuts

• Peanut butter

• Pita bread

• Vanilla wafers

• Whole grain bagel

• Whole grain cereal

• Whole grain crackers

• yogurt

After exercise

• .65 grams of carbs per

pound of body weight

within 30 min after

exercise

• Followed by carb meal

2 hours later

• Pasta

• Bagels

• Fruits

• Yogurt

• Cereal

• Peanut

butter

• Sports

drinks

• Granola bars

• French toast

• Subs

• Baked

potato with

chili

• Smoothie

• Fruit juice

• FroYo

• Pita/hummus

• Trail mix

• Chocolate

milk

• Banana

w/peanut

butter

Protein Building and maintaining muscles

NOTE: Too much = bad

Most already consume more than body can use…so be careful

Daily recommendations

• Endurance

• .5-.6 of protein per

pound of body weight

• Strength

(maintenance not

mass)

• .5-.6 of protein per

pound of body weight

• Chicken breast

• Ground beef

• Broiled fish

• Cottage cheese

• Yogurt

• Cooked lentils

• Cooked black beans

• Milk (non-fat)

• Peanut butter

• String cheese

• Tofu

• Eggs

• Mixed nuts

• Cooked quinoa

• Whole wheat bread

• Prunes

• Pomegranate Juice

• Artichokes

• Sweet Potatoes

• Apple

• Cottage Cheese

Fat Low fat-high carbs = higher power and speed\

20-30% calories come from fat

• Skim milk

• Mozzarella, string, low-fat cottage cheese

• FroYo

• Non-fat cream cheese

• Olive oil

• Hummus

• Yogurt

• Canadian or turkey bacon

• Extra lean ground beef or turkey

• Baked chicken

• Bagels, whole grain breads

• Apples

• Vanilla wafers, ginger snaps, graham cracker, fig newtons

Vitamin D-3

• Daily Intake: 600 Ius or 5000 week

• Chewables

• Muscle health and strength, synthesis and contraction

• Bone health

• Muscle weakness found in people with Vitamin D

deficiency

Hydration

• You should have

water bottles at every

practice and meet

• You should have

water bottle at school,

drink and refill

throughout the day!

• Protein supplements:

• Keep track of how

much you take and

how much water you

drink…drink more

water than what you

should!

• Can cause kidney &

liver failure!!

Are you eating enough?

• Make sure to eat post-workout/meet • Nutrients help heal from wear

and tear on muscles

• It’s the healing, not the actual exercise that makes you stronger!

• You’re tired all the time (aside from stress & lack of sleep) • At inactivity: need 10 calories

per pound

• Example: 135 lbs = 1350 calories for just sitting PLUS calories needed when exercising

• Irregular Periods • Missing nutrients to maintain

adequate hormone levels=NOT GOOD

• Get Sick A lot • Even supplements aren’t

enough

• Don’t be afraid of food • Eat when hungry

• Eat when others are eating

• Don’t limit what you eat or discriminate what you eat

You Shouldn’t

Be Losing

Weight after

about 4

weeks of

returning to

practice

• Need to gain weight?

• Carnation Instant

Breakfast

• Whole Milk

• Ice Cream

• Optional: Bananas,

Peanut Butter

The Four R’s of Recovery

• Do NOT try and copy

an Olympian’s diet or

anyone else’s for that

matter!

• Refuel: Carbs

• Re-hydrate: lots of

water

• Repair: Adequate

Protein to repair

muscle damage

• Rest: rest or sleep

General Daily Meal Ideas

• BREAKFAST:

• Fruit

• Milk

• Large bowl of Oatmeal

• Ham and cheese

omelet

• LUNCH:

• Meatball Sub

• DINNER:

• Whole grains

• Lean meats

• Veggies

Sample Menu

• BREAKFAST: • 2 cups whole milk, 2 slices of

whole grain toast with peanut butter

• strawberries

• almonds

• MID-MORNING: • yogurt

• almonds

• LUNCH: • chicken broth w/ veggies

• Chicken-breaded or grilled

• Steamed zucchini, avocado slices or salad with olive oil

• Orange

• Snack pack of pudding

• SNACK: sweet fruit

• DINNER: • Ham and Cheese Omelet

• Milk

• Pico de gallo

• Fruit

• Corn bread or pancake

QUESTIONS?