Continuing on from yesterday's blog post, here is part 2 of Coach Ricky Perez's podcast on the importance of Nutrition and Recovery as it relates to swim performance.
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Coaches’ Corner: Recovery, Pt. 2: Nutrition
Building off our last section, we now dive into some key components of nutrition as it relates to recovery. Nutrition may be one of the least flashy, yet most important contributors to an athlete’s overall performance. Everyone has heard the phrase, “You are what you eat” but what does that really mean? More importantly, how does someone go about taking the first steps towards improving nutrition and a healthier lifestyle?
With the tips below, you do not need to flip every aspect of nutrition right off the bat. Nutrition is VERY individual and based on many factors. The key element to keep in mind is consistency. This means if you are able take anything away from this just find what works and be consistent with it. Down the road once you become accustomed to a certain nutrition habit, begin to add another, all the while staying mindful of what you are putting in and what you are getting out.
How does nutrition play a role in childhood development, and at what age does this become the most crucial?
Nutrition is interesting in that the earlier you start eating a certain way, the more your body adapts to that over time. Nutrition is not an overnight/one-time fix. It is a habit that is built over time. When you think about it, the body is amazing in that it can adapt to what you put in, whether that is a well-rounded diet or a diet of candy and pastries. Your body will learn to work off of the fuel it is given. This does not mean it is able to optimize anything and everything you eat. The body’s capacity for physical output, will be a direct reflection of the energy source provided through nutrition. In terms of crucial windows of time for establishing nutrition habits, puberty is probably the most key. The body is going through so many changes that if you can “program” it to be built on a healthier lifestyle it will become easier to do throughout life. This does not require the diet of a professional athlete or even overly restrictive “dieting”, for that matter. It simply means cutting out more processed foods and incorporating all of your macronutrients (water, protein, healthy fats, and carbohydrates) and micronutrients (vitamins and minerals). You may hear people say, “Your body is like a car, you have to put the right fuel into it.” Micheal Shead (CEO/President of P2Life), added, “You can put the right fuel into your body like macronutrients but you also have to make sure you check the oil and make sure your tires are filled and that is your micronutrients.”
Average athlete consumption per day (Needs depend on weight and/or training intensity according to USA Swimming):
Below are some guidelines on athlete needs based on body weight and training demands. Notice, there is no mention of sugar in the information, yet, it is almost certainly a part of each of our diets. Limiting sugar intake is probably the quickest and easiest way to be sure that the body has room for the food that it wants and needs for recovery. As a general rule, you probably need more carbs, veggies and fruit than you think, and less sugars and fats than you get.
Carbs: 3-8g/ per kg** body weight per day
Protein: 1.5-2.0g/ per kg of body weight per day
Healthy fats: 1 tsp. – 2 tbsp. ~ 25% of total calories
Light training/weight management: 25% Grains/Carbs, 25% Lean Protein, 50% Fruits/Vegetables, 1 Teaspoon Fats, Fluids
Moderate training: 35% Grains/Carbs, 25% Lean Protein, 40% Fruits/Vegetables, 1 Tablespoon Fats, Fluids
Heavy Training/Race Day: 50% Grains/Carbs, 25% Lean Protein, 25% Fruits/Vegetables, 2 Tablespoons Fats, Fluids
**1 kg= 2.2 lbs
Extra tips for nutrition and performance:
Hunger is the body’s signal that it needs fuel. Snacks often take the place of more nutrient dense options, which the body craves. Having healthy options available at home is a great way to encourage proper nutrition, both at meal time and for snacking.
Be consistent throughout your season and do not make major changes right before a big meet.
Search for these extra nutrients on food labels (Having well rounded and nutrient-dense foods are always important. These nutrients are the ones typically lower in athletes): Iron, Vitamin C, Vitamin D, Calcium.
After a competition or a training session make sure to kickstart the recovery process by eating something within 30-60 minutes (a banana is a great post-practice or post-race snack).
At meets:
If you have less than an hour between races stick to fluids or a few bites of a light snack.
If you have 1-2 hours between a race have a small snack like a granola bar/ fruit along with fluids.
If you have more than two hours between a race, then have a bigger snack like a sandwich along with fluids.
Opinions on supplements and when it could be a safe age to start thinking about them?
When it comes to supplements, many people think of things like protein shakes, but a supplement can be viewed as anything outside of your normal diet to help “supplement” various nutrient levels. This could be as simple as a daily multivitamin or an iron supplement to address a deficiency in that area. The best bet is to check with your child’s doctor to come up with a plan to supplement any dietary deficiencies.
Where can athletes check if supplements are safe to use?
The tough part about supplements is that they are largely unregulated. Many companies make claims that cannot be proven, or are even blatantly false. They may or may not accurately disclose everything included in their product and/or an accurate breakdown of the amounts of each ingredient. If you read any label, they will all say something to the affect of “These statements have not been approved or evaluated by the FDA” (Food and Drug Administration). On a telling side note, the aforementioned disclosure is probably in the smallest font, and may be hard to locate without some searching. USA Swimming does not promote the use of any single supplement and/or brand. This does not mean they think people won’t use them. It is just that due to the unregulated nature of the industry, it is extremely risky to back any one supplement over another. And just because a supplement is not banned from use in sport, there may still be side effects, just like in most medications. Additionally, the risk of encountering a tainted supplement which has come into contact with a banned substance is a real risk. Every few months you hear about a professional athlete facing the repercussions of not fully knowing what they were putting into their body.
There are 3rd party independent organizations whose goal is to provide information which can lead to safer choices when it comes to supplementation. The National Sanitation Foundation(NSF) is one of these. If a supplement has received an NSF Certified Sport label, it has gone through a much more extensive and rigorous testing procedure. This is a good place to look when it comes to selecting supplements.
Where can families go for extra resources?
The links below provide some more detailed information on both nutrition and supplementation.
For a list of prohibited medications and substances use: https://globaldro.com/Home
For more information on supplements directly from USADA (US Anti-Doping Agency) use: http://supplement411.org/
We hope the information above was helpful and can kickstart discussion at home between parents and athletes about making the right food choices based on your individual circumstances. Remember, there is no single correct answer when it comes to nutrition. It is not all in, black and white, good or bad. We can all make at least one food based better choice each day which may nudge us towards a healthier lifestyle over the long run.
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Thank you coach Perez and good luck with keeping your athletes recovered, properly fueled, and Exceeding Their Potential!
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