USA Swimming estimated nutrition requirements on a training day
http://www.usaswimming.org/USASWeb/DesktopDefault.aspx?TabId=675&Alias=Rainbow&Lang=enCalories (kcal) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
3,785Carbohydrate (g) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
880 - 977Protein (g) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
166 - 176Fat (g) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
<= 126Workout (for workouts greater than 1hr in length)
Carbohydrate - 56g/32oz
Water - 4oz/15min
Protein - 13g/32oz
Sodium - 506/32oz
Potassium - 173/32oz
Post workout (start sipping ~20mins before end of workout)
Carbohydrate - 100+grams within the first 30-45mins
Water - 32oz within first hour after the workout
Protein - 30-40g within the first 30-45mins post workout
Experimental Results of glycogen stores and muscle breakdown for pre/during/post workout.
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2575187"ORa meal" is a big deal
remember the 45 min window that I told you about?
you cannot eat a meal right after practice and have it fully digest in less than 45 min. It is the most important nutritional habit because of its effect on training and recovery to drink, drink, drink a protein and carb supplement right after workout. That was the mistake the Kenyon sprinters mad3e this season - they ate dinner immediately following workouts rather than the pro/carb shake as a result they were not fully recovered enough to get best times
. we train for best times not to win. Studies have clearly shown that complete glycogen resynthesius for just the next days workout does not occur unless the liquid protein/carb drink immediately follows workout
Sleep a bunch!!
Dec 2009 meet nutrition
Wake up @ 6:00-6:15
Take supplements
2 cups of strong coffee
High protein breakfast (probably 3eggs, bowl of cereal with plenty of milk and berries)
Take 5hr energy drink
General warmup at 6:45ish
So muscle milk sipping first 1st hr before first swim (100 fly)
8:00ish suggested sprint warmup
8:15ish cup of strong coffee
8:30ish first swim (100 fly)
etc...
& through entire day 3x12oz whole/2%Milk
Pre-Meet/During Meettake 10 grams of glutamine 3 times tomorrow and for 2 more daysto replenish glutamine levels
- Quoting from Dr John Ivy's book "Nutrient Timing": glutamine is involved in the triggering release of growth hormone and in the reuptake of sugars to make glucose. During prolonged intense exercise glutamine levels are depleted and run chronically low... Protein synthesis proceeds more quickly when muscle fibers are enlarged or swollen. Glutamine draws water and salt into muscle cells, therby expiditing protein synthesis...
- an 8 gram dose has been demonstrated to be effective in promoting glycogen resynthesis
20g creatine/day for 3 days prior to any competition to reload muscle supplies. Spread out throughout day absorbs best on empty stomach or pre-workout w/carbs.
http://www.vitsdirect.co.uk/pdfs/swimmers.pdf
use 5 hr energy at beginning of meet sessions
Green tea throughout day for 1week before meet to clean body of toxins
up to 200mg(max) caffeine ~25-30mins before each race for repeated sprint/endurance capacity
~10g protein/hr during meet with carbs mixed in drink.
2010 SupplementsSupplements in order of priority:
1) Wheat Germ oil capsules (usually comes in 20 minim size)
take 3 caps, 3 times per day every day contains nutrients
like Octacosonal, which improves the utilization of oxygen in the
production of energy for endurance.
2) Lecithin capsules (usually comes in 1200 mg caps - try to get GNC's Triple Strength
take 3 caps, 3 times per day everyday if you don't - contains nutrients
like Choline, which are necessary to replenish the loss of neurotransmitters
that results from intense training.
3) The B-complex - take with breakfast and lunch daily
4) Co-q10 (100 mg 3 times per day with some fat)
5) Fish Oil capsules (3000 - 5000m of even mix of DHA and EPA)
take with the Co-Q10 as it will provide the fat
6) R-alpha Lipoic Acid (200 mg, 3 times daily)
7) Vitamin C - 1000mg 3 times daily
8) Vitamin E - mixed tocopherols - 400 IU's, 3 times daily
9) Leg supplement - Calcium for muscle contraction - Magnesium for nerve con-
duction and repair - responsible for the proper maintenance of most
the body's energy processes.
10) Isopure whey protein powder - 40 grams in place of or 2 hrs after breakfast daily,
40 grams sipped during the last 20 min of each practice and
40 grams at least 2 hrs after dinner and right before bed.
Must take with at least 25 grams of fast absorbing carbs (gatorade)
11) Creatine - 5 mg daily before practice with fast acting sugar
12) Quercetin - boosts endurance by stimulating the creation of
additional mitochondria in muscle and nerve cells.
13) Beta-Alanine
General List of Training supplements
-Vitamin E w/mixed tocopherols 400IU 3xdaily
-Vitamin B-100 Complex after lunch or breakfast
-Wheat Germ Oil
http://www.liebertonline.com/doi/abs/10.1089%2F109662003772519903
-Creatine (~5g/day mainten~20g/day for 3days to load)
http://www.ncbi.nlm.nih.gov/pubmed/9407259
http://www.vitsdirect.co.uk/pdfs/swimmers.pdf
-Lecithin
-Sports Legs (Cal/Mag/D3 supp)
-Fish Oil with high EPA/DHA 3xdaily
http://www.zonediet.com/
-Esterized Vitamin C w/Bioflavanoids (1g 3xdaily)
- R-ALA (200mg 3xdaily)
-Vitamin D (from sunlight!)
-Beta Alanine(2g 3xdaily)
-Green Tea
-CoQ10
-Prunes/Cranberries/Pomegranite/Blueberries/etc. (antioxidants)
-Electrolytes (salts and potassium consistently)
