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Healthy Eating For Swimmers Presented by: Feng-Yuan Liu Clinical and Sports Dietitian CARBOHYDRATES • • • • • Energy for the brain Energy for the body Muscle recovery after exercise Assists with muscle growth Structural component of cells PROTEIN • Building blocks for muscles • Recovery of muscles after exercise • Structural component of cells FATS • • • • Energy source for the body Helps absorb fat-soluble vitamins Helps with hormone production Structural component of cells MINERALS • Used in keeping a healthy metabolism • Keeps the body functioning properly: – Helps to carry more oxygen around the blood – Keeps our bones strong and healthy CASE #1 - Cassie • • • • • • 16yr old female Year 12, doing VCE Swimming at the national level Training twice a day, 4-5 days a week Hates brussel sprouts Wants to look fit (not skinnier!) CASE #2 - Marco •18 yr old male •Year 12, also doing VCE … (he repeated twice) •Swimming at the national level – aiming for selection for the Australian Olympic Swim Team •Training twice a day, 6 days a week •Wants to gain lean muscle mass •“…I eat more than all my friends but I still look like a bean stalk!”