Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Recommended food intake before, during and after competing A diet rich in carbohydrates increases endurance performance because of the extra store of carbs in the muscles and liver, called glycogen. Research has shown that if athletes do no consume a diet high in carbohydrates on a daily basis, they would experience chronic fatigue and poor performance. A good suggestion of how much to eat before swimming would be that the athlete consumes 1.5 grams of carbs per pound of body weight, whereas one hour before the competition, the athlete would consume 0.5 grams of carbs per pound of body weight. Meals before competing help serve two purposes: It keeps the athlete from hungry before and during the event, and It helps maintain optimal levels of energy for the muscles Suggested meals for pre-event eating 1 hour or less Food bar Raisins Banana ½ Bagel Pretzels Fig bar (2) Applesauce Sports drink Toast Crackers Serving Size 1 bar Small box (2.5 oz) 7 oz 2 oz 20 pieces 1 oz 4 oz 8 oz 1 slice 5 crackers Grams of Carbs 47 grams 34 grams 31 grams 26 grams 22 grams 20 grams 14 grams 14 grams 14 grams 10 grams 2-3 hours before Baked potato (plain) Cereal (whole grain/ 1% milk) Bagel w/ peanut butter Fruit smoothie Food bar Oatmeal Yogurt (nonfat) Pancakes/waffles Fresh fruit (apple) 4 hours or more Pasta w/ meat sauce Pasta, chicken, vegetables Serving size 1 large Cereal: 1 cup/ Milk: ½ cup Grams of carbs 58 g Cereal: 47 g/ Milk: 8 g 1 bagel (2 tbsp PB) 12 fl oz 1 bar 1 cup 1 cup 2 pancakes (5’’) 1 cup Bagel: 47 g/ PB: 8 g 47 g 47 g 26 g 33 g 20 g 19 g Serving size 2-3 cups Pasta: 1 cup, chicken: 4 oz, Veg: 1 cup Chicken: 3 oz, rice: 6 oz, fruit Grilled chicken, rice, fruit 1 cup 1 bar/ drink: 8 oz Granola bar/ Sports drink 1 can (11 oz) Liquid meal replacement 6 oz Fruit juice Turkey sandwich (3 slices of Turkey: 3 slices bread: 2 slices meat, 2 slices wheat bread, low fat mayo)/ baby carrots mayo: 1 tbsp 7 carrots Tuna: 2 oz drained Tuna sandwich ( 2 slices of Bread: 2 slices wheat bread and low fat Mayo: 1 tbsp mayo) 1/3 cup Trail mix (nuts/raisins) Grams of carbs 75-100 g Pasta: 60 g, Chicken: 0 g, Vegetables: 6 g Chicken: 0 g, rice: 44.4 g, fruit: 19 g Bar: 43 g, drink: 14 g 40 g 18 g Turkey: 0 g mayo: 0 g bread: 24 g carrots: 3 g Tuna: 0 g Bread: 24 g Mayo: 0 g 20 g It is also important that athletes eat after competing to make sure that they will have enough energy in their muscles for the next race, whether it be in the same day or the following days. The same dietary intake principles used to plan the pre-exercise meal can also apply to foods eaten at all-day events. If an athlete races at 10:00 a.m. and again after two hours, foods that are high in protein and fat will more than likely still be in the stomach potentially causing stomach distress. The following guidelines have been recommended to help athletes make wise choices at all-day events. One hour or less between events or heats: Stick with carbs that are in liquid form, such as sports drinks If something solid needs to be eaten, try fruits like oranges, watermelon, cantaloupe, peaches, pears, applesauce, or bananas. These foods consist of mostly carbs and water. They are digested very fast and therefore, will not cause as much of a problem with stomach cramping or distress. Another key point to making food choices with limited time between events, is limiting the quantity of the food eaten. The more an athlete eats, the longer it will take to digest, especially with any pre-competition nerves or stress. Two to three hours between events or heats: Solid foods in the form of carbs can be eaten, as there is enough time to digest them before competition. Try eating bagels, hot or cold cereal with nonfat milk, or English muffins along with fruit like bananas, apples, oranges, peaches, or pears. Be sure to drink plenty of fluids, like water or a sports drink, for hydration, electrolyte replacement, and restoration of glycogen stores. Avoid drinks that contain caffeine, carbonation and other stimulants. Four or more hours between events or heats: With four or more hours between events or heats, an athlete may want a meal, which should be composed primarily of carbs. Keep the meals simple. The following meal examples for this situation are appropriate: A turkey sandwich on two slices of wheat bread, low-fat yogurt with fruit, and water or a sports drink; or Spaghetti with lean meatballs, bread, salad with low-fat dressing, and water or a sports drink If there is a certain meal pattern before competition that an athlete thinks is a winning combination, then they should stick to it. Make the right choices Athletes who make food choices at concession stands need to know how to make the best choices. Most concession stands are filled with high-fat, high calorie foods that are not designed to maximize performance. It is always wiser for athletes to pack a cooler from home with winning combinations, than to rely on the food at the concession stand. Here is a table to use as an example. Food Baby carrots Breadsticks Celery Cherry tomatoes Choc. Milk (lowfat) Cottage cheese (lowfat) Dried fruit Sports drink Granola bar Fresh fruit Ginger snaps Hummus Meal replacement drink Nuts (mixed) Peanut butter Pita bread Vanilla wafers Whole grain bagel Whole grain cereal Whole grain crackers Yogurt (nonfat) Serving size 7 carrots 1 stick (2 oz) 1 large stalk ½ cup Fat 0g 6g 0g 0g Carbs 3g 24 g 2g 7g Protein 0g 4g 0g 1g 1 cup 2g 26 g 8g ½ cup 1g 3g 14 g 1 package 8 oz 1 bar 1 piece or 1 cup 1 oz ¼ cup 1 can (11 oz) 1g 0g 5g <1g 3g 5g 3g 188g 14g 43g 19g 22g 13g 40g 7g 0g 10g .3g 2g 3g 10g ¼ cup 2 tbsp 1 pita 4 wafers 1 bagel (4 oz) 15g 16g 2g 10g 1.5g 7g 7g 35g 19g 47g 5g 8g 6g <1g 11g 1 cup 1g 47g 7g 5 crackers 15g 11g 1g 8 oz 0g 15g 11g Protein for post event food consumption Not only is the athletes pre-event food consumption important but they should also focus on what they eat after they are done competing for the day as well. Protein has always been a particularly populate nutrient with athletes because of its role in building and maintaining muscles. While research shows that protein requirements are higher for athletes to aid in muscle repair and growth, more athletes are already consuming more protein than the body can use. Because our swimmers are endurance athletes they should use the formula of 0.54-0.64 of protein per pound of body weight. Below is a table of good examples of proteins an athlete can consume after competing. Food Chicken breast Ground beef Broiled fish Cottage cheese Yogurt (nonfat) Cooked lentils Cooked black beans Milk (nonfat) Peanut butter String cheese Tofu Egg Mixed nuts Cooked quinoa Whole wheat bread Serving size 3 oz 4oz 3oz ½ cup 8oz ½ cup ½ cup 1 cup 2tbsp 1oz ½ cup 1 large or 2 egg whites ¼ cup 1 cup 1 slice Grams of protein 25g 24g 20g 12g 11g 9g 8g 8g 7g 7g 7g 7g 5g 4g 3g