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Nutrition

Nutrition. Brandon Buehne Coach Wichita Aqua Shocks. Foods to Avoid. Fast Food (When avoidable, I understand there are times this may be the only option) High sugar drinks (Pop and Energy drinks) Avoid Saturated and Trans Fat Red Meat (Lean red Meat is preferable) Full-fat dairy products

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Nutrition

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  1. Nutrition Brandon Buehne Coach Wichita Aqua Shocks

  2. Foods to Avoid • Fast Food (When avoidable, I understand there are times this may be the only option) • High sugar drinks (Pop and Energy drinks) • Avoid Saturated and Trans Fat • Red Meat (Lean red Meat is preferable) • Full-fat dairy products • Egg yolks • Hydrogenated vegetable oils • Fried foods • Processed food • Cookies • Crackers • Doughnuts

  3. Fluid Loss • Swimmers Lose Approx. 4-5.5 Ounces of fluid through sweat for each 1,000 meters at a moderate to intense training (15-30 Minutes) • Over course of a two hour practice could be 2-3 pounds of fluid lost • Athletes (including swimmers)usually only replace 30-70% of the fluid lost

  4. Avoid Dehydration • Good Idea to Bring a water Bottle to practice • Better Idea to USE IT! • Start drinking small amounts early in practice and drink between sets • Drink Immediately after practice to replace any remaining fluid deficits. • Most people are dehydrated First thing in the morning (drink 12-24 ounces prior to the following) • Morning Practice • Race Day Morning session • Replace 150% of the fluid lost (24 ounces of water for every pound of weight lost during practice)

  5. Pre Practice Meal 1-4 hours before practice • Carbohydrates to top off energy and fluid stores in the body • 0.5 – 1.8 grams of carbohydrates per pound of body weight (75-270 grams for 150 Pound athlete) • Keep Protein and fat intake to a minimum in pre-practice or pre-competition meals (These nutrients tend to slow digestion) • Smoothies or other liquid meal supplements are fine if the carbohydrate intake is met • At the same time of the meal drink 12-20 ounces of water or sports drink • Allow for more digestion time before a competition

  6. Preparing preswim Snacks • 0.75 cup raisin bran with 8 ounces of nonfat milk and a banana = 67 grams carbohydrate • 1 packet oatmeal, 8 ounces orange juice and an apple = 62 grams carbohydrate • 1 small bagel, an orange, and 2 fig newtons = 68 grams carbohydrate • 1 low-fat yogurt, 1 blueberry muffin = 79 grams carbohydrate • 1 cup cooked spagetti, 0.5 cup tomato sauce, 8 ounces sports drink = 64 grams carbohydrate • 0.5 cup raisins, 8 ounces lo-fat chocolate milk = 85 grams carbohydrate • 2 ounces of pretzels and 16-24 ounces of sports drink = 70 grams of carbohydrates

  7. Post Practice Meal • Carbohydrate consumption after practice • 0.5-0.7 gram per pound of body weight (50-100 grams) • Consume 6-20 grams of protein as part of the post workout meal • EAT THIS SNACK/MEAL IMMEDIATELY AFTER PRACTICE – WITHIN 30-60 MINUTES • Perhaps most important – eat 3-5 grams of carbohydrates per pound of body weight over the next 24 hours to completely restore the energy lost during practice.

  8. Daily nutrient intake • Carbohydrates • 3-5 grams for every pound of body weight EVERY DAY • Protein • 0.5-0.7 grams per pound of body weight during moderate – intense training • 0.9 grams per pound of body weight during strenuous weight training and during competition season • Fat • 0.35-0.7 grams per pound of body weight (Omega-3 fatty acids carry the greatest health and performance benefits • SPREAD OUT MEALS THROUGHOUT THE DAY. TRYING TO EAT SOMETHING EVERY 2-3 HOURS WHILE AWAKE

  9. Competition Day • Do not change food intake drastically on the day of a meet. Try to keep the body on the same carbohydrate cycle as was done during the season. • Follow the same guidelines stated in the pre practice meal plan.

  10. References • Complete Conditioning for Swimming • Dave Salo, PhD & Scott A. Reiwald PhD • Gold Medal Nutrition (Fifth Edition) • Glenn Cardwell

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