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Practical Nutrition
To Improve Performance
Jasmine Campbell Performance Nutritionist
Practical Nutrition To Improve Performance Jasmine Campbell - - PowerPoint PPT Presentation
Practical Nutrition To Improve Performance Jasmine Campbell - - PowerPoint PPT Presentation
Practical Nutrition To Improve Performance Jasmine Campbell Performance Nutritionist Train Hard Swim Easy? Foundation Performance Immunology Menstrual Gastrointestinal Function What Bone Cardiovascular happens if Health RED-S
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What happens if we don’t fuel correctly?
RED-S
Immunology Menstrual Function Bone Health Endocrine Metabolic Hematological Growth Development Psychology Cardiovascular Gastrointestinal
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CARBOHYDRATES PROTEIN FAT VEG & FRUIT
Fuel for Training Muscle Health & Fuel Health & Growth
Why do we eat food?
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REFUEL REHYDRATE REBUILD
Carbs Fluids Protein
30 mins
20-40g Sip-Sip!
3Rs of Recovery
50-80g
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CHO 60-70g Portion
x3
PRO 20-40g Portion
240–280kcal 80–120kcal 600ml x1 (1 pint)
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Daily Protein Intake:
05:00 07:00 09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00
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Spread Protein out Throughout Fuel for the Work Required 3Rs of Recovery Sip-Sip fluids
Everyday…
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Nutrient Dense Energy Dense
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Smoothies = Quick Recovery…
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Hard session? Carbohydrates! Refuel 1 Handful of Oats 1 or 1/2 Banana 1 tbsp of Honey
- 1. Consider
your Carbs
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Liquids 300-500ml milk Splash water 100-200ml fruit juice
Tasty Extras 2 squares Chocolate 1 tbsp Honey 1 tbsp Nut butter Protein 300-500ml Cow’s milk 2 tbsp Skyr yogurt Rainbow 1-2 handfuls Fruit 1-2 handfuls Veg 100-200ml Fruit Juice
2.
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Easy Bake Bars
2 Tablespoons
Chocolate
Press mix into a small lined baking tin & bake for 20-25mins at 150°C
Mix in a bowl… Tasty extras to add…
100g Melted
Butter
200g
Oats
100g
Honey
2 Mashed
Bananas
2 Tablespoons
Dried Fruit
2 Tablespoons
Seeds
Simple Snacks
+
1 Handful
Fruit
5 Tablespoons
Yogurt
4 Tablespoons
Granola
+
4 x
Rice Cakes
2 Tablespoons
Nut Butter
2 Tablespoons
Light Cream Cheese
4 x
Ryvitas
+
- r
- r
2 Tablespoons
Nuts
Overnight Oats
Mix in tupperware…
100g
Oats
100ml
Milk
Add some tasty extras…
+
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Up-skilling your swimmer: thefoodchampions.org
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Questions?
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Contact Information
Jasmine Campbell Andrew Shepherd Zonal Nutritionist South Zonal Nutritionist North 07857 787 530 07800 905 723
jasminecampbell@mac.com andrew.shepherd@absolutesportsnutrition.co.uk