Nutrition Expert in 45 Minutes!

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.

Testimonial: Ryan Geheb, Nitro

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

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

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

Good Nutrition Habits FULL! 12-16 Hours Later! Pre-Training Monday AM During Training Monday Post Training Monday Pre-Training Tuesday AM

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

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

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

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.

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

Functional Fuel

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.

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

Functional Fuel: Carbohydrates Good Sources: 60% of calories

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

Functional Fuel: Carbohydrates 2013 Getty Images

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!

Functional Fueling: Protein Good Sources:

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

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

Functional Fueling: Fat

Functional Fueling: Fat Good Sources: 25% of calories

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

Body Composition

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

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

CLUB DEVELOPMENT DIVISION

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.

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

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

Hydration: Monitor Fluid Loss Weigh in before & after practice Drink 3 cups of fluid per pound lost Urine color Vitamins may temporarily change urine color

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

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

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

Energy Drinks

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

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

The Trouble With Energy Drinks http://www.stack.com/video/3654968031001/stack-performancenutrition-with-leslie-bonci-why-athletes-should-avoid-energy-drinks

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!

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

Resources http://www.usada.org/supplement411

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!

Proper Fuel: Effects of Skipping Meals + 0 - 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) 659-68

Recovery CLUB DEVELOPMENT DIVISION Sport Performance Consultants

Recovery: When to Begin?

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

Foam Rollers

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.

Have Protein Before Bed

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

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

Recovery Nutrition Ideas

Resources

Web Sites USADA (US Anti-Doping Agency): http://www.usada.org/ USDA (US Dept. of Agriculture): http://www.choosemyplate.gov/ CLUB DEVELOPMENT DIVISION

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

Nutrition Foundations Eat a variety of foods from all food groups

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

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

Nutrition Foundations Eat early and often including recovery

Nutrition Foundations Drink early and often including recovery

Nutrition Foundations Drink chocolate milk after practice for recovery

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

CLUB DEVELOPMENT DIVISION Sport Performance Consultants