Download today’s talk: …………………. Train Hard… Practical Nutrition to Improve Performance S UPPLEMENTS … Swim Easy? Name N UTRIENT T IMING Job Title / Role M ICRONUTRIENTS Foundation M ACRONUTRIENTS Performance E NERGY B ALANCE What happens if we Immunology Why do we eat food? don’t fuel correctly? Menstrual Gastrointestinal Fuel for Function Training Female athlete triad was updated to RED-S in 2014. Bone Muscle & Cardiovascular Health Growth Considers both men/boys P ROTEIN RED-S and women/girls Health & Psychology Endocrine F AT Fuel Health & Development Metabolic Growth F RUIT & V EGETABLES Growth Hematological
PRO 20-40g Portion CHO 60-70g Portion 3Rs of Recovery x3 x1 REFUEL REHYDRATE REBUILD 30 600ml mins Carbs Fluids Protein (1 pint) 20-40g 50-80g 240–280kcal 80–120kcal vs h e t o f r t A e T h Ultimate Smoothie Smoothies = Quick Recovery … Tough week on the sports field? Training hard? Getting ready for + + competition? Using the right blend of simple foods to create a pre or post-sport smoothie can offer a timely nutrient boost. Select ingredients from each column. Add ice, frozen fruits, sparking water, extra milk or juice to get your preferred consistency. Have a go, do it your way! + Base Energy Fabulous Flavours Vitamins cottage cheese peanut butter, honey mint spinach cow’s milk porridge oats ginger strawberries, bananas natural yogurt quinoa cinnamon apples, pineapple watermelon orange or apple juice beetroot juice coconut frozen berries carton of rice pudding muesli cocoa powder Smoothies Calcium Booster Vitamin shot Iron Surprise Brekkie To Go Ingredients Ingredients Ingredients Ingredients Flavoured milk, Berries, Natural yogurt (plain, fruit or vanilla) Low fat rice pot, almond butter, chopped apricots, milk, milk, W I banana, W I coco powder almonds, oats, T H T H C O QUICK C A V I N T L C cottage cheese T A M A I N spinach, peanut butter I M I U M C I I N S ENERGY P O M P F O I R O R T O R R N A N T A H E mint F O T F O R N T L P I FOR EARLY R I M N G B O M R E N E U N D U H F U E C E STARTS E A N C T I R L T H Calcium T I O Calcium E D Calcium Calcium N N E S S Energy Energy Energy Energy Protein Vitamin C Iron Protein
Daily Protein Intake: Simple Snacks Easy Bake Bars Overnight Oats Mix in a bowl… + + 4 Tablespoons 5 Tablespoons 1 Handful Mix in + Granola Yogurt Fruit tupperware… 100g Melted 2 Mashed 100g 200g Rate Butter Bananas Honey Oats 100ml 100g Milk Oats Tasty extras to add… Add some tasty extras… 2 Tablespoons 4 x Light Cream Cheese Rice Cakes or or + 2 Tablespoons 2 Tablespoons 2 Tablespoons 2 Tablespoons Nuts Seeds Dried Fruit Chocolate 4 x 2 Tablespoons Press mix into a small lined baking tin & bake for Ryvitas Nut Butter 20-25mins at 150°C 08:00 13:00 18:00 23:00 08:00 Everyday …… Spread Protein Throughout Questions? Fuel for the Work Required Download today’s talk: ………………………… 3Rs of Recovery Sip-Sip fluids
Up-skilling your swimmer: Download today’s talk: ………………….
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