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File: Nutrition For Swimmers Pdf 136820 | Nutrition Beforeduringafter
nutrition for swimmers and divers before during and after what should i eat when practice competition before before water eat 2 4 hours before an event granola bar water banana ...

icon picture PDF Filetype PDF | Posted on 05 Jan 2023 | 2 years ago
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                                                Nutrition for Swimmers and Divers 
                                                            Before, During, and After 
                                                           What should I eat?  When?
         Practice                                                                   Competition 
                                                                                 
      Before                                                                    Before 
          •    Water                                                                 •   Eat 2-4 hours before an event 
          •    Granola Bar                                                           •   Water 
          •    Banana or other fresh fruit                                           •   Small amount of protein and fat 
          •    Toast / Bagel / Peanut Butter                                         •   Oatmeal 
          •    Crackers / Chips (multi-grain or whole grain,                         •   Cold cereal 
               baked)                                                                •   Whole wheat bagels 
          •    Yogurt with granola                                                   •   Bananas or other fresh fruit 
          •    Etc.                                                                  •   Peanut butter 
                                                                                     •   Low fat cheese 
      *Foods with a lot of fat or fiber can be very                                  •   Low fat yogurt with granola 
      difficult and slow to digest and remain in the                                 •   Baked potato 
      stomach a long time. Meats, doughnuts, fries,                                  •   Cereal with skim milk 
      potato chips, and candy bars should be avoided in a                            •   Pasta with tomato sauce 
      pre-exercise meal.                                                             •   Etc. 
                                                                                 
                                                                                 
      During                                                                    During 
          •    Water                                                                 •   Water  
                                                                                     •   Sports drinks 
                                                                                     •   Easily digestible high carbohydrate foods 
      After                                                                          •   Crackers, bagels, etc. 
          •    Water                                                                 •   Energy bars 
          •    Recovery meal (see chart on back) or snack                            •   Bananas, fruit 
          •    Chocolate Milk                                                             
          •    Granola Bar                                                      After 
          •    Toast / Bagel / Peanut Butter 
          •    Fresh fruits/vegetables                                               •   Eat within 30-60 minutes after an event to 
          •    Crackers / Chips (multi-grain or whole grain/                             help repair damaged muscles and glycogen 
               baked)                                                                    stores 
          •    Etc.                                                                  •   Water 
                                                                                     •   Recovery meal (see chart) 
      **Athletes should ALWAYS pack some sort of                                     •   Yogurt with fruit 
      “recovery” food/snack in their swim bags to eat on 
      the way home from practice.                                                    •   Chocolate milk 
                                                                                     •   Almonds 
                                                                                     •   String cheese 
                                                                                     •   Pita with hummus 
                                                                                     •   Peanut butter with banana 
                                        
              Recovery Meal Options (4:1 ratio) 
                                   
          Food       Calories   Carbs     Protein    Ratio 
         Choices                  (g)       (g)     (Carbs: 
                                                    Protein) 
        Oatmeal-8      136        32         8        4.0:1 
           oz. 
       Yogurt (plain,  159       22.5       6.5       3.5:1 
       lowfat, 6 oz.) 
         & ½ cup 
       blueberries 
       Almonds (12)     161       19         4       4.75:1 
        & medium 
          orange 
         1 cup of      189       34.3      8.75       3.9:1 
        chocolate 
       milk & ½ cup 
       raspberries 
          String       196       30.3       7.6       4.0:1 
         cheese                                          
       (mozzarella, 
        low fat) & 
        large apple 
        Multigrain     226        43       10.5       4.1:1 
        Cheerios (1 
        cup), skim 
       milk & ½ cup 
       strawberries 
       Whole wheat     272      43.95      10.95      4.0:1 
       pita (large) & 
          ¼ cup 
         hummus 
         5 wheat       272       34.2       9.2       3.7:1 
      crackers with 
           1 oz. 
        mozzarella 
        cheese & 1 
         medium 
         banana 
       Whole wheat     343       67.1      18.8       3.6:1 
       pasta (1 cup) 
        with 1 oz. 
          grilled 
        chicken & 1 
         cup corn 
         banana        348        43        11        3.9:1 
         (small),                                        
          peanut                                         
        butter (2                                        
        tbsp.) & 2                                       
        brown rice                                       
          cakes 
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...Nutrition for swimmers and divers before during after what should i eat when practice competition water hours an event granola bar banana or other fresh fruit small amount of protein fat toast bagel peanut butter oatmeal crackers chips multi grain whole cold cereal baked wheat bagels yogurt with bananas etc low cheese foods a lot fiber can be very difficult slow to digest remain in the potato stomach long time meats doughnuts fries skim milk candy bars avoided pasta tomato sauce pre exercise meal sports drinks easily digestible high carbohydrate energy recovery see chart on back snack chocolate fruits vegetables within minutes help repair damaged muscles glycogen stores athletes always pack some sort food their swim bags way home from almonds string pita hummus options ratio calories carbs choices g oz plain lowfat cup blueberries medium orange raspberries mozzarella large apple multigrain cheerios strawberries grilled chicken corn tbsp brown rice cakes...

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