Healthy Nutrition for Top Performance

1
Healthy Nutrition for Top Performance
Nutrition at the YMCA
Nutrition at the YMCA

• Holiday Durham, MS, RD, LDN
• Contact hadurham_at_gmail.com

2
Bad Food Floats on Top and Cant Swim
3
FOOD PYRAMID
4
Bring swimming into your kitchen
5
WHAT HAPPENS TO OUR FOOD AS IT IS DIGESTED
PROTEIN
LIPIDS
FATTY ACIDS
AMINO ACIDS
GLYCOGEN
ALL PROVIDE ENERGY
6
How Many Calories Do I Need?

• Body weight (lb.) 10 Calories
• Example 145 lb10 1450 Calories
• Pick an activity factor
• Sedentary (little or no exercise 1-3
  days/week) add 20-40
• Moderately active (3-5 days/week) add 40-60
• Very active (6-7 days/week) add 60-80
• Example Moderate ? 145050 725
• Add the two answers
• Example 1450725 2175 Calories

7
Calories are made of

• Carbohydrates
• 45-65 of energy intake
• Glycogen depletion may occur by 5-6 hrs
• Protein
• If energy CHO are adequate, need 1.5-2.0 g
  protein/kg body weight
• Fat
• 25-35 of energy intake
• Note pounds/2.2kg body weight

8

• WHAT IS IMPORTANT IN A FOOD LABEL FOR AN ACTIVE
  INDIVIDUAL?

9
Nutrient Calculations

• Total Calories 167
• Fat 1g fat 9 kcals
• 3g fat 39 27 kcals
• (27/167)100 16 Fat
• CHO 1g CHO 4 kcals
• 32g CHO 324 128 kcals
• (128/167)100 77 CHO
• Protein 1g Pro 4 kcals
• 3g Pro 34 12 kcals
• (12/167)100 7 Protein

10
What to Eat and Drink Before Exercise
11
Why EAT before I Compete?

• Prevent hypoglycemia (low blood sugar) symptoms
  prevent top performance
• Settles stomach
• Fuel the muscles (in advance and 1 hour before)
• Your mind is fueled

12
Guidelines for Eating Before Competing (and
during training)

• Experiment consider the type of exercise,
  intensity time of day
• Every day, eat high carbohydrate meals to fuel
  and refuel your muscles
• Exercising for 60 to 90 minutes, choose
  carbohydrates with a moderate to low glycemic
  effect --- these provide sustained energy
• yogurt, oatmeal, apple, lentils

13
Guidelines for Eating Before Competing (and
during training)

• Exercising for food that digest easily and quickly
• ex. bread, bagels, cracker, pasta
• Minimize high-fat protein
• take longer to digest and often cause nausea.
• BUT low- fat protein can decrease hungry and
  digest easier
• Ex. 2-3 thins slices of turkey or chicken, 1-2
  slices of low-fat cheese, 1 cup of low-fat milk

14
Guidelines for Eating Before Competing (and
during training)

• Be wary of sugary foods (soft drinks, jelly
  beans, sport drinks) or high glycemic foods
  (potatoes, honey, rice, many cereals)--experiment
• Eating 15-120 minutes before event can cause
  blood sugar to decrease fatigue
• If going to consume 5 to 10 minutes before
  event insulin cannot drop blood sugar fast
  enough
• Best prevent the quick fix

15
Guidelines for Eating Before Competing (and
during training)

• Allow food to digest
• 3-4 hours for large meal
• 2-3 hours for small meal
• 1-2 for blended or liquid meal
• Intense exercise only 20 blood flow to stomach
  b/c of muscles needs, slows digestion
• Moderate exercise- 70 blood flow to stomach so
  can eat small amounts b/c easier to digest

16
Guidelines for Eating Before Competing (and
during training)

• Keep your special foods on hand that are
  durable
• Eat familiar foods before competing- NEVER try
  new foods before
• Cant eat before an event
• Extra large bedtime snack to fuel body

17
The Eating Time Before Event

• Event Time 8AM
• Night before- high-carb dinner and drink extra
  water
• Morning of event (6-630AM), have light 400-600
  calorie meal
• yogurt and banana, sports bar, tea or coffee,
  extra water

18
The Eating Time Before Event

• Event Time 10AM
• Night before- high-carb dinner and drink extra
  water
• Morning of event (7AM)- familiar breakfast
  allows 3 hours to digest
• Event Time 2PM
• Night before- high-carb dinner and drink extra
  water
• Big, high carb breakfast and light lunch, or
  substantial brunch at 10AM 4 hours to digest

19
The Eating Time Before Event

• Event Time 8PM
• Dinner as tolerated at 5PM or lighter meal at 6
  or 7PM.
• Drink fluids all day

20
Snacks 2 Hours Before Event

• A high carb energy bar (40 grams of carb and grams of fat)
• 1 packet of instant oatmeal with 4 floz of
  low-fat milk
• A 1.5 oz box of raisins
• 1 cup of sliced banana and yogurt
• 10 animal crackers and cranberry juice
• 2 mini bagels with low-fat cream cheese and 2
  tablespoons of dried cherries

21
HAVE TO HYDRATE!

• Need hydration even without sweat
• Drink an extra 4 to 8 glasses of fluid
  (5-8oz/glass) the day before so you overhydrate
  urinate frequently
• Drink at least 2 to 3 glasses of water up to 2
  hours before the event.
• Drink 1 to 3 glasses of water 5 to 10 minutes
  before the start.

22
What to Eat and Drink During Exercise
23
Three Key Components

• Fluids
• Electrolytes
• Carbohydrates

24
Fluids and Electrolytes During the Event

• Fluids
• Prevent dehydration before it starts-- 8 flozs
  per 15-20 minutes of intense exercise
• Electrolytes
• Potassium and sodium

25
Carbohydrates During the Event

• Ideally consume 30 to 60 grams of carbohydrate
  for every hour of exercise
• Goal maintain steady glucose (carbs) in
  bloodstream
• Choices
• Sports drinks- 5 to 9 percent carb. (sugar moves
  through stomach and intestines fast) -- of
  carb g of carb per serving by ml of drink per
  serving x 100
• Energy bars-high carb, protein per bar (consume 100 cal, 30-60 g
  carb/hr can split bar)
• Energy gels 100calories, 25 g carb start with
  half
• Others 2-5 fig bars/hr, banana (1 per hour)

26
Event Nutrition-- Swimming

• Hydrating and fueling is complex
• Take breaks every 20 intervals
• Keep bottle filled w/fluid on side no big gulps

27
What to Eat and Drink After Exercise
28
Guidelines for Eating for Recovery

• 1 REPLACE FLUIDS!!
• Weigh before and after the event
• Goal lose 2 of body weight
• Prevent dehydration before it starts-- 8 flozs
  per 15-20 minutes of intense exercise
• Look for clear, pale yellow urine that is
  frequent when rehydrated
• Focus on potassium and sodium

29
Guidelines for Eating for Recovery

• Recovery Carbohydrates (replenish glycogen
  stores)
• Ideally consume w/in 15 minutes
• Target intake 0.5 grams per of body weight
  every 2 hours for 6 to 8 hours.
• Ex. 150lb x 0.5g carbs 75 g carbs 300
  calories (1 gram carb 4 calories)
• Choices
• 8 flozs of juice and a medium bagel
• 16 flozs of juice
• 1 cup of corn flakes with milk and banana
• Note Sports drinks and bars can be used but they
  are more expensive and often lack the vitamins
  and minerals of whole foods

30
Guidelines for Eating for Recovery

• Recovery Protein
• 1 grams of protein for every 3 grams of carbs
  (optimizes glycogen)
• Choices
• 8 flozs of juice and a medium bagel
• 16 flozs of juice
• 1 cup of corn flakes with milk and banana

31
Recovery Meals

• A couple of cubes of low-fat Cheddar cheese and
  an apple
• Three rice cakes with peanut butter and a 8oz of
  juice
• 2 mozzarella cheese sticks, English muffin, and
  fruit
• 1 cup of yogurt and wheat crackers
• Fruit smoothie
• Tuna sandwich

References for Presentation Eat Smart, Play Hard
(Liz Applegate, 2001), Sports Nutrition Guidebook
(Nancy Clark, 1997)
32
Nutrition determines the outcome... no matter
where you swim!