2017 TNT Swimmer Handbook - Youblisher

More documents

Recommendations

Info

54NUTRUTIONLike athletes in many other sports, athletes in the sport of swimming are encouraged toavoid sugar, and to focus on carbohydrates. Items such as candy and soda are the mostobvious items to avoid. However, realize that many foods that younger swimmersmight consider as carbohydrates might also contribute to the body processing sugar.Not as obvious as candy and sodas, food items such as white pastas, white rice, whitebread, and white bagels also contribute to increased sugar intake, and therefore, maycause havoc on the blood sugar levels of the body. Intake of these food items mayaffect performance both at practice and at a swim meet.Complex carbohydrates should account for 50% to 60% of an athletes intake. Eventhough the body will use carbohydrates, fat and protein as sources of energy all at thesame time, depending on the intensity of the activity (as an example: how hard a practiceis), the body will use one source of energy (carbohydrates, fats or protein) morethan the others. When the activity is hard, the body tends to rely more on carbohydrates.This is the primary reason why the carbohydrate intake is considered an importantfactor when considering nutrition for athletes.During intense activities, if the carbohydrate intake is not high enough, then the bodywill rely on the fat intake for a secondary source of energy. If both the carbohydrateand fat intake is not high enough (for example, if the body uses up all the carbohydrateand fat that was put into it), then the body will use the protein as a source of energy.This scenario is not optimal.Protein is often the source that the body uses to build muscle, or repair itself. It is not agood scenario if the body runs out of carbohydrates and fat, and now must rely onprotein for general energy use. When this happens, there is less protein in the systemfor damage control and strength building. It’s important to maintain a healthy intake ofcarbohydrates. If not, then an athlete may experience increased rates of injury, or theymight not realize a rate of increase in strength comparable to their peers. Diet becomeseven more important as the swimmer advances into training groups where the level ofphysical expectation increases.Examples of Complex Carbohydrates: whole grain breads, whole grain cereals,whole wheat pasta, brown rice, sweet potatoes or beans.Examples of Protein: The protein side of the diet should avoid fat and might includeskinless chicken or turkey, lean beef, eggs, fish (tuna, flounder, sole, cod), lowfat or skim milk, low-fat yogurt, or tofu.Avoid saturated fats, hydrogenated oils or trans fats (basically manufactured fats) byavoiding fatty foods and foods that use these types of fats in their preparation.Finally, our swimmers should stay hydrated as an on-going basis (2-4 liters of waterper day) instead of waiting for the meet to begin drinking water. If drinking sportsdrinks, avoid the ones that have sugar (6-8% carbohydrate concentration).
Better IdeaWater or low sugar sport drinkWhole wheat bagelEXAMPLE FOODSAfter a swimmer has engaged in physical activity, such as swimming a practice, he orshe has used up an amount of carbohydrates. These need to be replaced, and an optimalwindow for replacement is within 30 minutes of the activity. A full meal should be consumedwithin an hour of the physical activity.The table below provides examples of food items, and is by no means an exhaustive list.Low sugar fruit (strawberries, apples,cantaloupe, blueberries, raspberries,peaches), nuts, seedsWhole grain: cereal, Pretzels, crackersLow sugar & low fat Energy Bars (KashiTLT Bars, Odwalla Bars)Bad IdeaFruit juicesWhite flour based: bagel, goldfish,cheese nips, etc55High sugar fruit (bananas, raisins, pineapple,grapes)Croissants, doughnuts, chipsHigh sugar energy bars (often PowerBars)Skinless chicken or turkeyLean beefEggsFish (tuna, flounder, sole, cod)Low fat or skim milk, low fat yogurtTofuBacon or sausageHigh-fat beef or porkSoda, cookies, candy, gummy bears, etc.Hot dogsChicken nuggets, or fried chickenFast food
Page 1 and 2:
Past TNT Olympic Trial Qualifiers20
Page 3 and 4: The following pages present meet ca
Page 5 and 6: 2017 Age Group Meet Calendar5M T W
Page 7 and 8: CLUB ACHIEVEMENT FUNDINGTeam travel
Page 9 and 10: 2016 SUMMER LC JUNIOR OLYMPIC TIME
Page 11 and 12: 2017 JUNE AGE GROUP INVITATIONAL TI
Page 13 and 14: 2017 WESTERN AGE GROUP ZONE TIME ST
Page 15 and 16: 15
Page 17 and 18: 2016 Short Course CCS Records—Ind
Page 19 and 20: 2016 Long Course CCS Records—Indi
Page 21 and 22: 2016 SHORT COURSE CCS RECORDS—REL
Page 23 and 24: 23
Page 25 and 26: 25
Page 27 and 28: TEAM TRAVEL POLICY & CODE OF CONDUC
Page 29 and 30: 29TULARE GROUPSGroups in Tulare TNT
Page 31 and 32: ADVANCED SWIMMER GROUP31The Advance
Page 33 and 34: Pre-senior Time StandardsGirlsBoysL
Page 35 and 36: 35these meets is a considered a lim
Page 37 and 38: EXAMPLES OF TRAINING EQUIPMENT37Swi
Page 39 and 40: 39
Page 41 and 42: Katie FidlerKatie Fidler is an alum
Page 43 and 44: Carlee ClarkeCarlee Clarke began co
Page 45 and 46: Melanie Hash45Melanie is a former E
Page 47 and 48: 47
Page 49 and 50: BASIC SWIMMING RULESCompetitive swi
Page 51 and 52: GOALS51TNT Swimming in Tulare is a
Page 53: WHAT TO DO AT MEETSWARMING UP—The
Page 57 and 58: ENTERING A MEETSwimmers should feel
Page 59 and 60: USA SWIMMING WEBSITE59The USA Swimm
Page 61 and 62: TNT WEBSITE (Meet Information)Under
Page 63 and 64: 63
Page 65 and 66: SOME HIGH SCHOOL REQUIREMENTS FOR C
Page 67 and 68: NCAA (Division 1-3)The National Col
Page 69 and 70: 2016 ALL TIME TNT TOP 100 TIME STAN
Page 71 and 72: HONORARY MENTION OF ACHIEVEMENT71Sw
show all

2017 TNT Swimmer Handbook - Youblisher

Create successful ePaper yourself

Delete template?

Save as template?