Coach Jay Chambers is a Sport Performance Consultant for USA Swimming with 41 years of coaching experience at the Club, High School and NCAA D I

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1 Coach Jay Chambers is a Sport Performance Consultant for USA Swimming with 41 years of coaching experience at the Club, High School and NCAA D I levels. He has coached in Ohio at the Athens Swim Club and Ohio University, but most of his 41 years of experience were in Indiana. There he coached at the Indianapolis Athletic Club, Tippecanoe Swim Team, Harrison HS, Zionsville HS, Carmel Swim Club & Carmel HS, Washington Township Swim Club, and Fishers Area Swimming Tigers/Fishers HS, where he coached National Champions and Record holders. Jay holds a Masters degree in Physical Education.

2 HIDDEN TRAINING Copyright USA Swimming, Inc. All rights reserved

3 Thanks To: Alicia Kendig, MS, RD, CSSD United States Olympic Committee Sports Dietitian & Athlete Performance Lab Coordinator Jackie Berning, PhD, RD, CSSD Bob Seebohar, MS, RD, CSSD, CSCS Dan McCarthy, National Team Consultant Dr. Randy Wilbur, USOC Senior Sports Physiologist By Chris Rosenbloom//PhD, RDN, CSSD

4 CLUB DEVELOPMENT DIVISION Sport Performance Consultants

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6 Testimonial: Ryan Geheb, Nitro

7 Olympian Andrew Gemmell My resolution is to etc. The older I get, the more important it is to recover well. That's just one thing, although there's never a shortage of things I could improve upon! A B

8 Poor Nutrition Habits 3/4 FULL! 12 Hours Later! Pre-Training Monday AM During Training Monday Post Training Monday Pre-Training Tuesday AM

9 Good Nutrition Habits FULL! Hours Later! Pre-Training Monday AM During Training Monday Post Training Monday Pre-Training Tuesday AM

10 You don t get faster by training hard you get faster when you recover from hard training!

11 Energy Needs: The same or always changing? Recovery days Vacation/break time Holiday training/taper Distance/sprint day Sick day Always changing!

12 Prepare Your Body Nutritionally for Training and Racing Pre-event meal not a cure-all Good nutrition habits help: Training and racing Health Mood Lifestyle 2012 Getty Images

13 Nutrition: Why Important? Fuel normal daily activity and exercise Restore the body s energy levels Boost the immune system Strengthen and Repair muscles, bones, etc.

14 Nutrition: Basic Tenets Eat to train, don t train to eat Competition in the Kitchen The 24/7 Athlete

15 Functional Fuel

16 Functional Fueling: The Facts Swimmers training regimen is comparable to tri-athletes, long-distance runners and cyclists. High volume, with various intensities Fueling must be similar to endurance athletes.

17 Functional Fueling: Carbohydrates Primary fuel for high intensity exercise Changed to glycogen for muscles & brain Replaces energy stores Primary Fuel Source > Carbohydrates

18 Functional Fuel: Carbohydrates Good Sources: 60% of calories

19 Functional Fuel: Carbohydrates Starchy vegetables (sweet potatoes, corn, peas) Fruit (whole fruit and 100% fruit juice) Whole Grains (rice, quinoa) Whole Grain Cereal (oatmeal, muesli) Whole Grain Cereal, Bread, Pasta Beans, Lentils

20 Functional Fuel: Carbohydrates 2013 Getty Images

21 Functional Fueling: Protein Builds, Prevents maintains, breakdown and of repairs muscle muscle Aids absorption of carbohydrates Red Blood Cells Protein should not be used as energy!

22 Functional Fueling: Protein Good Sources:

23 Functional Fueling: Protein Lean meat, fish & chicken Milk Cheese Nuts Yogurt Soy products Legumes (peas, beans) 15% of calories

24 Functional Fueling: Fat Fuels low intensity exercise Higher calories, balances energy needs Fights inflammation Improves health of eyes/skins

25 Functional Fueling: Fat

26 Functional Fueling: Fat Good Sources: 25% of calories

27 Need to train hard to improve Hard training depletes immune system Fruits & vegetables replenish immune system Sleep also helps immune system recover

28 Body Composition

29 Body Composition: Gain/Lose Weight Changes in off season or early season Never before championship meets!!!

30 CLUB DEVELOPMENT DIVISION

31 Body Weight Maintenance Weight Loss Weight Gain LP = Lean Proteins WG = Whole Grains FV = Fruits & Vegetables

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36 CLUB DEVELOPMENT DIVISION

37 Portion pitfall Smarter solution Eating out of a bag or package in front of the TV Keeping a candy dish or cookie jar stocked Finishing an oversized restaurant meal Dishing up seconds without thinking Separate out a single serving. Store tempting items out of reach or don't buy them at all. Ask for half to go, or share an entrée with a companion. Keep serving dishes off the table. Getting overly hungry and then overeating Have a sensible snack such as a piece of fruit before you get too hungry.

38 Find a nutrition expert to help your team Nutritional Professional Coaches Athletes & Parents Educate your athletes and parents!

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40 Hydration: The Facts Water delivers nutrients throughout the body Athletes lose more water: Sweat, urine, respiration Slower to Rehydrate than to Dehydrate 1% Dehydration hurts performance Onset of thirst: 2% Dehydration

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44 Hydration: Monitor Fluid Loss Some vitamins may temporarily change urine color Well Hydrated Good Job! Need 1-2 cups of water, Performance suffering Severely dehydrated! Poor Performance

45 Hydration: Additional Notes Use bottles with squirt tops Easy access between sets/intervals Do Not Share water bottles! Cool drinks good for hot environments, warm drinks good for cold water swims

46 Sport Drinks Contain helpful sugars and electrolytes For activities lasting 90 minutes or more

47 Energy DrinksDrinks

48 Combine many different stimulants Short-term energy boostuses up carbs, hydration Drinks-Ill Effects Increased risk of stroke, heart attack, cardiac arrhythmia, death

49 Attempt to boost your energy with trace amounts of B vitamins, herbal extracts, and amino acids. What your body remembers most is the sugar 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you d find in a 16-ounce cup of Pepsi

50 The Trouble With Energy Drinks

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52 Danger of Dietary Supplements Products are not magic potions/pills. They do NOT replace: Healthy eating, Hard work, Training, Sleep Dietary supplements: vitamins, minerals, herbals, energy drinks, shakes, etc. can be harmful to your body and your health (and get you banned)! Do Not take any dietary supplement without first talking to your coach!

53 Supplements for Kids? There is no place in the sport of swimming, for our children, to be using sports-supplements which are clearly intended for adults. They aren t made for kids, they may not be safe in the first place, and the potential for great harm is present. - Frank Busch USA Swimming National Team Director

54 Resources

55 It s not just what you eat, but when you eat it! Never go more than 2-3 hours without a snack Or: Eat 5-6 small meals Don t skip meals ever!

56 Proper Fuel: Effects of Skipping Meals Starvation Mode Snacking often Lower body fat More energy Higher body fat Fatigue, lethargic 24 hours Deutz et al, 2000 Med Sci Sports Exerc 32(3)

57 Recovery CLUB DEVELOPMENT DIVISION Sport Performance Consultants

58 Recovery: When to Begin?

59 Post Training Recovery Carbs & protein absorbed quickly after exercise 30-Minute Start Window recovery ASAP!

60 Recovery Modalities Competition Keenan Robinson, High Performance Director

61 Recovery Modalities Competition Keenan Robinson, High Performance Director

62 Foam Rollers

63 Rollers

64 Cupping

65 Massage

66 Ice Bath

67 Compression

68 Sleep: Cortisol Cortisol is a steroid hormone It is released in response to stress and a low level of blood glucose Cortisol increases blood sugar, suppresses the immune system, and aids the metabolism of fat, protein, and carbohydrate.

69 Sleep: hgh hgh is Human Growth Hormone Stimulates cell growth and regeneration Release highest during first part of sleep Important: Get to bed at a decent time Short sleep blunts the effect of hgh Illegal - Banned by IOC & NCAA

70 Recovery: Sleep is Crucial

71 Sleep Extension Study Stanford: 2 week baseline, 6 week extension, 2007 basketball, then swim, tennis, football. Goal of 10 hours of sleep for approximately 6 weeks Swimming (n=5 men and women)-

72 Sleep Extension Study Improved speed, reaction time, turn time and kick strokes.51 seconds faster in 15 meter sprint 5 kicks more in stroke frequency.15 faster off blocks.1 second faster in turns Reduced daytime sleepiness POMS* improvements in mood *POMS = Profile of Mood States

73 Sleep Extension Study Athletes reported: Faster recovery time Better lift/cardio sessions Fewer injuries

74 Sleep Extension Study Mah quote many of the athletes in the various sports I have worked with, including the swimmers in this study, have, as well as broken long-standing Stanford and American record

75 Sleep and Health hours nightly live the longest Those with 8 Natural killer cells, part of immune system, are reduced by 30% when you stay up until 3am

76 Recovery: Lack of Sleep

77 Recovery: Sleep is Crucial Czeisler would like to see sleep taken just as seriously as strength programs or nutrition. "Would you starve yourself before a game and say, 'Ok, I'm not going to eat for 24 hours?' That would be crazy," Czeisler said. "There's no reason to sleepstarve yourself before a game.

78 Recovery: Sleep is Crucial In Mah's opinion, Elite athletes need 8-10 hours of sleep. "So often sleep is the first thing to go when there's a busy schedule and a lot on the plate," said Mah, who works with Golden State Warriors.

79 Recovery: Sleep is Crucial If you hoot with the owls at night, you can't soar with the eagles the next day. GET YOUR REST!

80 Have Protein Before Bed

81 Recovery: When to Eat Eat a carbohydrate snack before morning workouts (even if it s a small snack!) Bring a carbohydrate/protein snack or a sports drink for immediately after practice Eat a meal within 1-2 hours after practice and recovery snack

82 Sample Recovery Foods Chocolate milk* Rest of your sports drinks Bagel with peanut butter Turkey sandwiches Trail mix (nuts/dried fruit) Meal replacement shakes Granola or breakfast bars Fresh fruit Pita and hummus Fruit smoothies homemade *First-of-its-kind Study Shows Swimmers Gain an Advantage When They Recover with Chocolate Milk

83 Recovery Nutrition Ideas

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85 By-Product Accumulation & Removal Recent research has indicated that in addition to lactic acid, other negative metabolites (Carbon Dioxide, Hydrogen ions, etc) contribute to impaired muscle performance.

86 What is Lactate Production? High Intensity = Anaerobic Pathway Lactic acid (muscle) and lactate (blood) Other by-products contribute to fatigue.

87 By-Product Accumulation & Removal By-Product Accumulation 1. Impairs muscle function 2. Technique decay 3. Compromise energy production pathways By-Product Removal 1. Takes place in muscle, liver and kidneys 2. Lactate can be used for energy 3.

88 Blood Lactate, Mmol/L Active vs. Passive Recovery The Effects of Active Recovery and Passive Recovery on Lactate Clearance Passive recovery Active recovery Recovery Time, Min

89 What Should I do for Cool Down? Event/Distance Orientation Duration Intensity Heart Rate Sprint Events (50-100m) Mid-Distance ( m) Distance (800m & above) min 65-70% min 70-75% min 75-80% (10 sec) (10 sec) (10 sec)

90 Active Recovery is Better! Faster recovery time Faster decrease in blood lactate levels Perform better at another race, workout, set

91 Resources

92 Web Sites USADA (US Anti-Doping Agency): USDA (US Dept. of Agriculture): CLUB DEVELOPMENT DIVISION

93 Nutrition Foundations If you remember nothing else. Remember these things.

94 Nutrition Foundations Eat a variety of foods from all food groups

95 Nutrition Foundations Make half your plate fruits and vegetables Make at least half your grains whole grains Vary your protein food choices

96 Nutrition Foundations Eat colorful foods (5-6 per meal)

97 Nutrition Foundations Eat early and often including recovery

98 Nutrition Foundations Drink early and often including recovery

99 Nutrition Foundations Drink chocolate milk after practice for recovery

100 Top 3 Nutrition Mistakes Thinking you can eat whatever you want because you train a lot Thinking more protein is better Overemphasizing Supplements*

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