Swimming Supplement Savvy

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Swimming Supplement Savvy
Nutrition at the YMCA
Nutrition at the YMCA

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

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What is considered a dietary supplement?

• IN SUMMARY the FDAs (Food Drug
  Administrations) definition vitamins,
  minerals, herbs and other botanicals or amino
  acids used to supplement the diet by increasing
  the total daily intake. 
• Most importantly, dietary supplements are not
  represented for use as a conventional food or as
  the sole item of a meal or diet.
  
• Products commonly used are ALSO dietary
  supplements
  
• Sports Drinks (Gatorade, Powerade, Hydrafuel,
  Endurox, etc)
  
• Energy Bars (Power Bar, Harvest Bar, Balance Bar,
  Luna Bar, Clif Bar, etc)
  
• Protein Bars
• Gels
• Multivitamins

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Why supplement?
Supplements are convenient Supplements will he
lp with your workouts in the pool.
Supplements will improve your times at meets.
Supplements will help you recover faster.
Supplements will help you stay healthy and not
get sick. Supplements will help you lose weigh
t and look cut. Does this sound too good to b
e true?  It probably is.
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• Dietary supplements are subject to the less
  stringent regulation demonstrated within the
  supplement industry since the passing of the
  Dietary Supplements Health and Education Act of
  1994.
•  

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Can lack of regulation and inappropriate labeling
affect you and/or your child?

• YES this leads to not knowing if a supplement
  really contains what the label says it does. 
  
• He/she may be getting something in a supplement
  that is not listed on the label.
  
• He/she may be getting something that is listed on
  the label, but in a different amount, maybe more,
  maybe less.
  
• He/she may not be getting what's listed on the
  label, in which case he/she has just wasted
  hard-earned money on a bottle of "nothing."
  

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• When choosing an energy or protein bar or sports
  drink know
  
• what is in it
• how it works

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

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WHAT HAPPENS TO OUR FOOD AS IT IS DIGESTED
PROTEIN
LIPIDS
FATTY ACIDS
AMINO ACIDS
GLYCOGEN
ALL PROVIDE ENERGY
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Metabolism in short

• DURING Carbohydrate is the primary fuel source
  during tough workouts.
  
• Protein is used as a fuel source during exercise
  only when carbohydrate and fat are not present is
  sufficient quantities.
  
• If an additional carbohydrate source (ex. real
  food, appropriate sports drink or bar) is not
  supplied, the body taps into stored protein,
  a.k.a. your muscles.
• AFTER the body is very sensitive to the hormone
  insulin.
  
• Insulin is that hormone that rises every time
  glucose (blood sugar) rises.
  
• insulins job remove glucose from the
  bloodstream to feed cells and facilitate storage
  as glycogen.
  
• Glycogen, the storage form ofcarbohydrate needs
  to be replenished for the next bout of exercise

ARE VITAMINS AND MINERALS A SOURCE OF ENERGY?
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Calories are made of

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

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Swimming supplement savvy!

• Diet Real Food vs. Energy/Protein Bars
• Hydration Water vs. Sports Drinks

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• Energy bars fall into 3 main categories,
  depending on their nutrient composition
  
• High Carbohydrate Bars (30 g carbohydrate)
• High Protein Bars (12 g protein)
• Mixed Bars (usually 20 g carbohydrate, 10 g
  protein, 2.5-10 g fat)
  
• WHEN
• High carbohydrate bars- tough endurance
  workouts. 
  
• High protein bars- post-workout recovery. 
• Mixed bars - during the day, avoid mixed bars
  immediately before and during workout, higher fat
  content may slow digestion and/or upset your
  stomach.  The same applies for bars that are high
  in fiber (5 g).
• Gels are typically high in carbohydrate (30g)
  and low in fat (swimmers, breaks between sets present an
  opportunity to provide the body with the energy
  (carbohydrate) it needs for long workouts.

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Weighing your options
TUITION FOR NC PUBLIC UNIVERSITY
2500.00/semester
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Bring swimming into your kitchen
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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

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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

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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
  

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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
  

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The Eating Time Before Event

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

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Snacks 2 Hours Before Event

• high carb energy bar (40 grams of carb and grams of fat)
  
• 1 packet of instant oatmeal with 4 floz of
  low-fat milk
  
• 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

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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- 6 to 8 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 calories, 30-60 g
  carb/hr can split bar)
  
• Energy gels 100 calories, 25 g carb start with
  half
  
• Others 2-5 fig bars, ½ -1 banana, ½ -1 bagel (1
  per hour)

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HAVE TO HYDRATE!

• Need hydration even without sweat
• Drink an extra 4 to 8 glasses of fluid (5-8
  floz/glass) the day before so you over hydrate (1
  liter fluid per 1,000 calories expended) 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.

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Fluids and Electrolytes During the Event

• Fluids
• Prevent dehydration before it starts-- 8 flozs of
  water per 15-20 minutes of intense exercise
  
• 90 minutes of exercise use a supplemental fuel
  source (sports drink)
  
• too strong, or concentrated, can provide the
  fuel but also inhibit fluid absorption and often
  lead to cramping
  
• 6-8 carbohydrate (Gatorade and Powerade meet
  criteria)
  
• of carb g of carb per serving by ml of drink
  per serving x 100
  
• How much couple of sips every 15-20 minutes
• Electrolytes
• Potassium and sodium

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Hydrating for Recovery

• 1 REPLACE FLUIDS!!
• Weigh before and after the event
• Goal lose 2 of body weight
• 2.2 kg loss 2 cups of fluid

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Proper Hydration Means

• Keep a fluid bottle by the side of the pool
• Swimming 90 minutes sports
  drinks (6-8 carbohydrates)
  
• Avoid carbonated drinks- can cause stomach
  bloating, may reduce fluid intake
  
• Avoid caffeine-filled beverages (diuretics)-
  contribute to fluid loss
  
• Check the color of your urine. Dark-colored urine
  may indicate you are dehydrated and need to drink
  fluids.
  
•  
• Do NOT include energy drinks, such as Red Bull,
  180o, Sobe, etc. These dietary supplements fall
  into the Yellow Light and are not considered
  sports drinks.

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Swimming Supplement Savvy is your responsibility!

• Check for Effective Ingredients in Drinks!  The
  post-exercise rehydration drink should contain
  carbohydrate (6-8), Sodium (400-1000 mg/L), and
  Potassium, Chloride in small quantities.  Without
  these ingredients, it may not be effective in
  providing energy and maintaining hydration.
• Drink Water with Bars!  Drink 8-16oz of water
  with every energy bar you eat.  For each packet
  of gel, take about 4oz of water.  This helps keep
  body hydrated as well as allows for proper
  digestion.
• Experiment!  flavor, texture, palatability and
  digestive tolerance 
  
• Beware of Extra Stuff!    The fact is that the
  energy a swimmer gets from a sports bar or gel
  comes from the calories it provides not vitamins
  and minerals.  Adequate amounts of vitamins and
  minerals can be obtained by consuming a variety
  of foods from all of the foods groups on a daily
  basis.  Be extra cautious of herbal ingredients.
  
• Read the Ingredients!  Be aware of what you eat. 
  Pay particular attention to the ingredients list
  on every individual package, and avoid products
  that may contain substances that you know or even
  think may appear on the prohibited substance
  list. 
• Eat Real Food!  While bars, drinks and gels
  provide a convenient way to get the extra
  calories necessary to keep pace with the
  swimmers lifestyle, it is critical to eat a
  variety of foods from all of the food groups
  every day.  Use energy bars and gels only to
  compliment a well-balanced diet when energy
  demands are high and real food is not an
  option.

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LIKE ED AND SWIMMINGSUPPLEMENTING WITH REAL FOOD
CAN ALSO BE JUST AS EFFECTIVE (even more so)
LESS COSTLY THAN DIETARY SUPPLEMENTS MAKING
OTHER SWIMMERS WONDER
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