Week of May 30,
2011
Please send comments or subscription
requests to
[email protected]
FUEL YOUR BODY
By
Lisa Liston
Lynchburg YMCA Swim Team
Nutrition is important ALL THE TIME to keep the tank full for athletic
training and performance. Athletes need to EAT TO TRAIN, not train so
they can eat. In general, the athlete’s diet should be composed of 60%
carbohydrates, 15% protein, and 25% fat. Carbohydrates are necessary as
the dominant fuel in moderate and high intensity activities.
Carbohydrates provide the energy to keep your engine running through
those long practices and intense races! Protein is not an energy source,
but it is important because it builds and repairs muscles, produces
hormones, supports the immune system, and replaces red blood cells. Fat
plays a critical role in the overall functioning of the body; it aids in
digestion and energy metabolism, helps maintain body temperature, and
plays a part in regulating hormone production.
In order to maintain optimal training and performance energy levels, it
is important that athletes eat early and often! Athletes should have a
carbohydrate snack before morning workouts -- even if a small amount.
(While some don’t like to eat early in the morning, you can train your
body to begin accepting food.) You should never go 3 or 4 hours without
a snack during the day. It is better for swimmers to eat 6-8 times a day
rather than just three meals a day. Athletes MUST have a carbohydrate
snack immediately after practice. For proper muscle repair to begin, you
have about a 30 minutes window to get some food in after practice.
Within 1-2 hours of practice, swimmers should have a full meal. Without
adequate fuel, swimmers will become fatigued and are more prone to
injury as they are not helping their muscles recover.
|