Keeping
Energy Levels High
Your body can only store a certain amount of food and if
it gets low during training or racing your performance will get worse.
In order to keep energy levels high you need carbohydrates. These should
be your main source for energy used in training and racing.
Immediately after training your body starts to restock on fuel. It is
therefore important to eat within thirty minutes of finishing a training
session. It is better to have a small, high energy snack after training,
combined with breakfast, lunch and dinner. It is important that you don’t
miss breakfast and lunch and go training after school.
Carbohydrates can be split into two groups, complex (polysaccharides) and simple (monosaccarides and disaccharides).
Complex Carbohydrates
Are made up of long chains of glucose. They are normally associated with
starchy foods and release a steady stream of energy as the body breaks
down the chains.
Examples of these are:-
· Potatoes
· Bread
· Rice
· Cereals
· Pastas
These are the carbohydrates that should be eaten as part of the main meal
of the day.
Simple
Carbohydrates
These have a shorter chain or even single units that do not require much breaking down by the body. They release immediate energy. Sugar (sucrose ) and dextrosol tablets (glucose) are simple carbohydrates. As these simple carbohydrates are quickly absorbed by the body they can upset the body`s balance and cause a reaction that reduces available energy. Fructose is a very simple sugar that does not do this. Fructose is found in fruit and for this reason fruit is a good choice of snack after training.
Hydration
If as little as 2% of body weight is lost as sweat performance can be affected. It may seem that you are not sweating because you are in water, but you are. It is essential that you drink sufficient water. It is important that you bring a water bottle to every swim session and drink constantly between sets. Always take small sips because when exercising your stomach only lets a small amount of fluid through. You should be drinking steadily throughout the day as you need about four litres of fluid. This fluid should preferably be in the form of water or water with small amounts of squash or fruit juice added. Be careful when choosing high energy drinks, there is a difference between a sports high energy drink, an electrolyte replacement drink and a recovery drink. Avoid drinks with stimulants such as caffeine (e.g. coke)
DO NOT wait until you are thirsty before you drink because by then it is already too late. Headaches after training are a sure sign of dehydration and the cure is water – not a painkiller!
What
Should I Eat?
The day before a competition
It is especially important to ensure your body has restocked its energy
reserves. It is advisable to increase carbohydrate eaten without increasing
calories. It is best to choose a lower fat option such as:-
· A noodle dish
· Pasta based dish
· Jacket potato with low fat filling
· Deep pan pizza
· Beans on toast
· Cereal and toast for breakfast
· Boiled or mashed potato with small meat or fish portion
The day of a competition
If there is food in your stomach energy will be taken away from your muscles to digest the food. Avoid fatty foods such as chips donuts and pastries as these take a long time to digest and provide little energy during the race. Protein foods also take a long time to digest (meat takes about four hours). Avoid food or drink you haven't tried before.
Some suggestions to eat 2-4 hours before racing:-
· Cereal and low fat milk
· Porridge with syrup and raisins
· Toast with honey or jam (scrape of fat only)
· Bagels, muffins, crumpets with jam, honey, syrup
· Current buns, tea cakes
· Scones, scotch pancakes
· Jacket potato with low fat filling
· Sandwiches – honey, jam or banana
· Museli bars
· Malt loaf
· Popcorn
· Low fat yoghurt
· Fresh, canned or dried fruit
· Low fat rice pudding
Between Races
If less than one hour to your race it is best just to drink. If you need
to eat just have a small amount of the following
· Bananas and raisons
· Dried fruit
· Energy bar
· Jelly cubes
· Sweets eg jelly babies, jelly beans liquorish allsorts
· Plain biscuits
· Rice cakes
Adapted from 'Essential Information about eating and drinking for swimmers' from Wey Valley Swimming Club.