Water Bottles and Nutrition Talk

So here it is. You want relays! Well if you all bring a water bottle and have it at the end of your lane and actually drink it we will do relays that day! It is up to you!

Some points from the nutrition talk:
Carbohydrates: 60% daily kcal
Your brain and body's favorite food. Your most efficient fuel.
glycogen storage = endurance which means good practice and good performance
8-10gm/kg of body weight/day
Protein= 12-15% daily kcal
1. build
2. maintain
3. repair
Help you grow.
No benefit to power, strength, or endurance. To gain strength you need to exercise.
1.2-1.7 gm/kg of body weight/day
Fat: 25-30% daily kcal
If you are not burning fat you are burning carbohydrate.

Energy Needs
Under 12= 2500-3000 kcal/day
Over 12= 3000-6000 kcal/day
Servings size most important. If you are filling up on fat you are not leaving enough room for carbohydrates.

Hydration
Water acts as a coolant to maintain body temperature
Increase Body Temp= Decrease in Performance
Dehydration is a loss in 1% of body weight through water loss

Here are some tips:
-Small amounts absorb better
- Caffeine, sweet juices and pop not good
-2L before exercise
500-600 ml 2 hours before pool
250-500 ml 30-60min before pool
150-300 ml every 20 min during (WATER BOTTLES)
200-300 ml every 20 min after
So you should always be drinking!

Pre competition Meals
Can be considered lunch for practice day
-Quick and easy digestion - high carbohydrate, moderate protein, low in simple sugars, fibre and fat and caffeine free
-plenty of fluids
-familiar
-2-4 hours before event or training
-500 kcal

Pre competition Snack
Find what works for you!
Smaller version of pre competition meal- lots of Carbohydrate and Fluids!
Note: Protein Shakes should be mostly carbohydrate

On Competition Day
High carbohydrate rich foods that you are familiar with
-less than 1 hour between races eg. banana, crackers, drinks
-2-4 hours between races, more carbohydrates eg. bagels, muffins, dried fruit, high carb bars
-more than 4 hours- more proteins and fats added- dairy is good, sandwich's

Recovery Eating

1. Replace fluids
2. replenish gylcogen stores (carbs)
3. replace electrolytic losses

Drink plenty of fluids- should pee before and when done. Emphasis on carbs. Have within 30 min of exercise. Carry something in your bag. Balanced meal plan. The chocolate milk factor! Yes it is good, but in small amounts and immediately after you exercise.

Special Concerns

Have a high carbohydrate snack before bed- eg cereal and in the morning follow the pre event snack.

Traveling- family style restaurants allow you to make the best choices, planes, trains, buses, cars and hotels all dehydrate you. Pack familiar items!

If you have any questions do not hesitate to ask.