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Swimming and Nutrition. Swimming and Nutrition. The Basics of good eating Carbohydrate foods + Glycemic Index Fats Proteins Before, during and after events Fluids During the week. The Basics. Our body can obtain energy from 3 Components in food: - PowerPoint PPT Presentation
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Swimming and Nutrition
The Basics of good eating Carbohydrate foods + Glycemic Index
Fats
Proteins
Before, during and after events
Fluids
During the week
Swimming and Nutrition
The Basics
Our body can obtain energy from 3 Components in food:
Carbohydrates (glucose, sugar)
Fats
Protein (amino acids)
Food also contains fibre, water,
vitamins, minerals eg calcium, iron.
Carbohydrate CHO’s break down into glucose (sugar)
Body’s favourite type of energy.
The body uses it to make our heart, brain and muscles work.
Glucose is stored in long chains called ‘glycogen’ .
Glycogen is stored in our muscles and liver.
What happens when we exercise ?
Our body burns glycogen, releasing glucose into the muscles for energy.
Our supplies will last about 30-45 minutes....training uses our supplies.
To train and compete we need to make sure we have a full ‘tank’ of glycogen.
Your aim is to keep your glycogen levels as full as possible so you can train and swim more effectively and recover quicker.
Low levels cause sore muscles and tiredness.
What happens when we don’t have enough glycogen ?
Dizzy, nauseous, hungry, in ‘slow motion’ this is called ‘hitting the wall’.
Your body sends a signal to start breaking down muscles to release glucose. This will happen if you are constantly running out and you don’t ‘top up’.
How much CHO do I need ?
At least 8g per kg body weight eg. 60kg = min 480g CHO each day.
‘what does this mean - how much food should I eat ?’
To work this out you need to know how much CHO is in food.…
CHO containing foods Fruit, fruit juice, dried fruit, tinned fruit.
Bread, cereal, rice, pasta, muesli bars.
Milk, yoghurt, custard, ice cream.
sugar, glucose, honey.
potato, sweet potato, corn.
baked beans, lentils, kidney beans.
The Glycemic Index
Some CHO’s release their glucose slowly, and others quickly. This is important. e.g. if your glycogen stores are low –
to top them up quickly you need to eat the quick release CHO.
The Glycemic Index is a ranking of CHO foods based on how quick they release glucose.
Just because something is sweet doesn’t necessarily mean it will break down into glucose quickly.
CHO’s that break down quickly have a high GI number.
Those that break down slowly have a low GI number.
The numbers range between 0-120.
Glucose =100 and all foods are compared to it.
How can it help my swimming ? High GI foods in recovery to top up glycogen stores quickly.
High GI foods and fluids during training maintain glucose levels.
Low GI foods 2-3 hours before events and training help keep glucose levels going longer.
See the table of foods and GI values.
Low GI
All-bran (UK) 30
All-bran (US) 50
Oat bran 50
Rolled Oats 51
Special K (UK) 54
Natural Muesli 40
Porridge 58
Breakfast Cereal
Low GI
Soya and Linseed 36
Wholegrain Pumpernickel
46
Heavy Mixed Grain
45
Whole Wheat 49
Sourdough Rye 48
Sourdough Wheat 54
Medium GI
Bran Buds 58
Mini Wheats 58
Nutrigrain 66
Shredded Wheat
67
Porridge Oats 63
Special K (US) 69
High GI
Cornflakes 80
Sultana Bran 73
Branflakes 74
Coco Pops 77
Puffed Wheat 80
Oats in Honey Bake 77
Team 82
Total 76
Cheerios 74
Rice Krispies 82
Weetabix 74
Medium GI
Croissant 67
Hamburger bun
61
Pita, white 57
Wholemeal Rye 62
High GI
White 71
Bagel 72
French Baguette 95
Bread
Low GI
Frozen Green Peas
39
Frozen Sweet Corn
47
Raw Carrots 16
Boiled Carrots 41
Eggplant/Aubergine
15
Broccoli 10
Cauliflower 15
Cabbage 10
Mushrooms 10
Tomatoes 15
Chillies 10
Lettuce 10
Green Beans 15
Red Peppers 10
Onions 10
Vegetables
Medium GI
Beetroot 64
High GI
Pumkin 75
Parsnips 97
Low GI
Kidney Beans (canned)
52
Butter Beans 36
Chick Peas 42
Haricot/Navy Beans
31
Lentils, Red 21
Lentils, Green 30
Pinto Beans 45
Blackeyed Beans
50
Yellow Split Peas
32
Medium GI
Beans in Tomato Sauce
56
Low GI
Whole milk 31
Skimmed milk 32
Chocolate milk 42
Sweetened yoghurt
33
Artificially Sweetened Yoghurt
23
Custard 35
Soy Milk 44
Medium GI
Icecream 62
Dairy
Legumes (Beans)
Low GI
Wheat Pasta Shapes
54
New Potatoes 54
Meat Ravioli 39
Spaghetti 32
Tortellini (Cheese)
50
Egg Fettuccini 32
Brown Rice 50
Buckwheat 51
White long grain rice
50
Pearled Barley 22
Yam 35
Sweet Potatoes
48
Instant Noodles
47
Wheat tortilla 30
Medium GI
Basmati Rice 58
Couscous 61
Cornmeal 68
Taco Shells 68
Gnocchi 68
Canned Potatoes
61
Chinese (Rice) Vermicelli
58
Baked Potatoes
60
Wild Rice 57
High GI
Instant White Rice
87
Glutinous Rice 86
Short Grain White Rice
83
Tapioca 70
Fresh Mashed Potatoes
73
French Fries 75
Instant Mashed Potatoes
80
Staples
Low GI
Slim-Fast meal replacement
27
Snickers Bar (high fat)
41
Nut & Seed Muesli Bar
49
Sponge Cake 46
Nutella 33
Milk Chocolate 42
Hummus 6
Peanuts 13
Walnuts 15
Cashew Nuts 25
Nuts and Raisins 21
Jam 51
Corn Chips 42
Oatmeal Crackers
55
Medium GI
Ryvita 63
Digestives 59
Blueberry muffin
59
Honey 58
High GI
Pretzels 83
Water Crackers
78
Rice cakes 87
Puffed Crispbread
81
Donuts 76
Scones 92
Maple flavoured syrup
68
Snacks & sweet food
Low GI
Cherries 22
Plums 24
Grapefruit 25
Peaches 28
Peach, canned in natural juice 30
Apples 34
Pears 41
Dried Apricots 32
Grapes 43
Coconut 45
Coconut Milk 41
Kiwi Fruit 47
Oranges 40
Strawberries 40
Prunes 29
Medium GI
Mango 60
Sultanas 56
Bananas 58
Raisins 64
Papaya 60
Figs 61
Pineapple 66
High GI
Watermelon 80
Dates 103
Fruit
Fats All swimmers should follow a low fat diet. Low fat levels help us move through water faster.
Too much fat slows performance.
Don’t diet - it slows your performance. Your body needs the calories for energy !
30% Fat Rule
It is recommended that swimmers should eat high carbohydrate low fat meals. Low fat is defined as food items with less than 30% fat by calories.
This is NOT the value that is presented by the food manufacturers, who display fat content by weight, which makes the foodstuff appear to be “healthier” than it usually is.
How can you work out the real fat content in food, so that they can be accepted or rejected as appropriate?
An easy way to calculation the true fat content of food: Each gram of fat produces 9.3 kcal. This value is close to 10 which can be used as the “rule of thumb’ value.
1. Look at the label on the food item and see how many grams of fat it contains per serving.
2. Multiply the number of grams by 10 to calculate the number of kcal from fat per serving.
3. Look at the label for the total energy, the number of kcal per serving.
4. Divide the kcal from fat by the total kcal and multiply by 100.
You now have the TRUE fat content of the food stuff.
Examples of 30% fat rule 1. McCain oven chips: The front of the packet claims to be “LESS THAN 5% FAT”. The label shows that there are 5.4 grams of fat per serving. Our “rule of thumb” gives a
value of 54 kcal per serving (5.4 x 10). The label shows that there are a total of 163 kcal per serving. The % fat content is, therefore, 54 divided by 163 times 100 = 33.1% This is greater than 30%, therefore, these chips should be rejected by the swimmer.
2. Salad is an excellent food but what about the dressing? Be Good To Yourself Salad Cream (Sainsbury) claims to be “60% less Fat”. Is this OK? The label on the jar shows that a serving has 14.0g fat, which gives 140 kcal, from the
“rule of thumb”. The total calories per serving is 210 kcal. 140 divided by 210 times 100 = 66.7% Fat. Decision: Reject!
3. Baked Beans in Tomato Sauce (Tesco): A 100g portion provides 0.3g Fat = 3 kcal. Total energy = 85 kcal %Fat content = 3 divided by 85 times 100 = 3.5 % Decision: Accept
Eating low fat
2 sources of fat- visible & invisible.
Visible = fat on meat, chicken skin, margarine and oil.
Invisible = milk, cheese, chips, meat, takeaways, biscuits.
Bad fats Saturated fats; Are found in animal fats and produce
made with palm oil or palm kernal oil. They raise blood cholesterol levels and increace the risk of heart disease. No more than 10% of total calorie intake should come from saturated fats
Trans fats; Are even more harmful than saturated fats. Most are formed artificially when vegetable oils are converted into hardened hydrogenated fats. Often used in cakes, biscuits and pastries. They increase LDL (bad cholesterol) in the blood while lowering HDL (good cholesterol)
Good fats Monounsaturated fats; Lower harmful LDL
cholesterol level. Main sources include: olive oil, avocados, peanuts almonds, cashews, peanut butter, sunflower and sesame seeds.
Polyunsaturated fats; Are extremely important for maintaining correct structure of the cell membranes in the body. Found in sunflower oil, nuts and seeds
Omegas Omega-3 fatty acids; Found in fish oils, they are
necessary for proper brain function, regulating hormones, for the immune system and blood flow. For regular exercisers, omega-3s increase the delivery of oxygen to muscles, and improve aerobic capacity and endurance. They also help speed up recovery and reduce inflammation and joint stiffness. Main sources are: sardines, mackerel, salmon, walnuts, pumpkin seeds and sweet potato.
Omega-6 fatty acids; Are easier to find in foods than omega-3 and for that reason, most people eat too much omega-6 in relation to omega-3, which can result in an imbalance in hormones that control inflammation and the immune system. Main sources are: sunflower oil and seeds, corn oil, olive oil, peanuts and sesame seeds.
Protein Is needed for the growth, formation and repair of body
cells.
Athletes need more protein than inactive people to compensate for the increase muscle breakdown that occurs during and after intense exercise, as well as to build new muscles cells.
You will need about 1.2-1.8g of protein per kg of bodyweight daily e.g. 60kg person should consume between 72-108g of protein daily.
MYTH: to build muscle you need to take protein powders.
Foods high in protein include: Meat, chicken, fish, eggs.
Milk, yoghurt, custard, cheese, ice cream.
Baked beans, lentils etc.
Small amounts in breads and cereals, veggies.
Pre - event meals Aim is to top up glycogen stores.
Boost fluid levels.
Stop hunger during events/ training.
The meal before an event CAN’T replace a poor diet during the week.
Should eat 3-4 hours before the events/ training.
Pre - event meal tips Top up 1-2 hours before.
Make sure it is low fat, high CHO.
Trial low GI types.
If nervous try low fibre choices.
Drink, drink ,drink.
porridge, yoghurt + fruit, toast + jam or honey, meal replacement shake, milkshake or smoothie.
During training
Top up blood sugars and fluid.
Don’t wait till thirsty - you will be too dehydrated to be performing at your best at that stage.
Water, cordial, diluted fruit juice
After the event / training 30 Minute Rule: The muscles are most susceptible to restoration of
carbohydrate stores within the first 30 minutes after exercise. Thereafter, the process becomes progressively more difficult. The swimmer should eat 50 to 100 grams of carbohydrate, whilst keeping fat ingestion low, as soon as training finishes, and definitely within the first 30 minutes after training.
The following are examples of appropriate snack foods and their approximate carbohydrate content: An apple, banana or orange: 15-20g Muller rice: 20g Nutrigrain Elevenses bar: 25-30g Fruit Shake or Smoothie: 25-30g per glass 1 thick Jam or Honey sandwich (no or minimal butter): 50g Malt Loaf (Soreen): 18g per eighth of a loaf Fig Rolls: 13g per biscuit Chocolate milk: 59g Other excellent snacks: Rice cakes, dried fruit, flapjack It is advised to then eat a bigger meal which includes a portion of
protein within 2 hours
Fluids Only a small number of athletes replace the amount of fluid they have lost during the activity.
Some even start out dehydrated before the events /training.
Urine = clear /pale yellow is good.
Swimmers need lots of fluid - hot environment, not aware of losses.
Do’s and Dont’s of fluid Don’t rely on thirst. Drink every hour.
Don’t drink Coke, Redbull, Monster etc before a events = dehydrating effect and too much sugar and bad sweeteners.
Do avoid drinks containing Acesulfame-k and Aspartame!
Do look at your urine.
Water is good if you have topped up your glycogen stores before the event.
Do have a drink bottle at the end of the lane.
Drink during breaks and between sets.
Try Diluted fruit juice, cordials, water etc.
Healthy eating during the week A good diet is low in fat, high in CHO, high fibre, adequate protein, calcium and iron.
Learn food labels, eat low salt foods.
Eat regular meals and snacks to make sure you are eating enough CHO.
Eat a rainbow (colourful foods) every day.
Try to eat whole foods (not processed) as much as possible.
Recipes Walnut and date flapjacks 150g (5oz.) butter
60g (2oz.) light brown sugar 5 tbsp golden syrup 200g (7oz.) porridge oats 60g (2oz.) chopped dates 100g (3.5oz.) chopped walnut
1. Pre heat oven to 180C lightly oil 9 inch square baking tin2. Put butter, sugar and syrup in saucepan and heat together, stirring occasionally,
until the butter has melted, remove from heat3. Mix the oats, dates and walnuts until thoroughly combined4. Transfer the mixture into prepared tin, level the surface and bake in the oven for 20
mins until golden brown around the edges but still soft in the middle5. Leave in tin to cool. While still warm, score into 12 bars with a sharp knife
Banana cake2 large bananas250ml orange juice300g (10oz.) self raising flour (half wholemeal, half white)125g (4oz.) brown sugarpinch of salthalf tsp each of mixed spice and cinnamon1 egg1 tbsp oil
1. Mash the banana with orange juice2. Mix together the flour, sugar, salt and spices in a bowl.3. Add the banana juice mixture together with the egg and oil. Combine together.4. Spoon into lightly oiled 900g (2lb) loaf tin.5. Bake at 170C for about 1 hour. Check the cake is cooked by inserting a knife into the
centre, it should come out clean.
Good sports nutrition books
Anita Bean – food for fitness £10.50
Ann Litt – food for young athletes £10.99