Stretching, Nutrition, and Lifting, Oh, My

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Stretching, Nutrition, and Lifting, Oh, My!

• Various issues in swimming
• Ken Haller, D.O.

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Overview

• Broad topics---whole books/graduate
  degrees/conferences on each
• Stretching
• Core strength
• Nutrition/hydration/supplements
• Weight lifting
• Injury prevention and recovery
• When to specialize your stroke

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Stretching

• Why?
• Its good for you!
• Minimize chance of injury
• Increase performances of all types
• Helps with balance and overall function

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Stretching

• When?
• DAILY!
• After exercise or at least after warm-up
• more effective
• more complete
• Aid in removing lactate from the musclesless
  tightness and soreness
• During growth spurts
• Muscles/tendons lengthen slower than bones

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Core Strength

• Not easily accomplished
• coreliteral and figurative
• Foundation on which all other improvement is
  based
• Balance
• Abdominal strength
• Posture

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General Nutrition

•  A workout doesn't stop when an athlete leaves
  the pool. It's over when the body is re-hydrated
  and refueled.
•  "I tell athletes to think of recovery nutrition
  as phase two of a workout," said Dr. Andrew
  Gregory, team physician at Vanderbilt University
  in Nashville, Tenn. "The ability to perform at a
  high level the next day is dependent on how well
  the body recovers depleted energy stores and
  repairs muscles."

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General Nutrition

• foods best equipped to help with recovery are a
  mix of carbohydrates and proteins.
• Carbohydrates (colorful fruits, yogurts, breads,
  cereals) are the prime source of energy.
• Protein (peanut butter, nuts and energy bars) is
  needed to help repair muscles.)
• Drinks that contain carbohydrates and sodium,
  such as sports drinks, also are important because
  they replenish the fluids and nutrients lost by
  sweat.  

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General Nutrition

• Timing is key
• Athletes have a 45-minute window of opportunity
  to maximize recovery, said Joel Stager, professor
  of kinesiology at Indiana University and coach
  for the Councilman Center Swim Club, a USA
  Swimming club in Bloomington
• "Athletes who eat and drink soon after practice
  have a distinct advantage over competitors who do
  not," Stager said.

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General Nutrition

•  Muscle cells become resistant to absorbing
  nutrients after two hours, said Stager, author of
  a study on the surprising benefits of chocolate
  milk as a recovery drink.
• The study, conducted on Indiana University
  athletes in 2004, showed that subjects who drank
  chocolate milk directly after morning practice
  were better able to perform during the afternoon
  practice.

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General Nutrition

•  Reasons for this benefit
• liquids are absorbed more quickly than solids
• the carbs and calories of chocolate milk help
  compensate for weight loss
• the sugar provides extra energy
• the pleasant taste makes it palatable for
  athletes who aren't inclined to eat or drink
  after practice, said Stager.
•  Whether swimmers drink chocolate milk or not,
  they need to see their training as a 24-7
  process, said Stager.

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 General Nutrition

• "Eating right, as a key part of that process, may
  be ultimately as important as swimming up and
  down the pool, Stager said. Athletes who
  practice proper recovery nutrition on a daily
  basis can train better, ultimately leading to
  faster times when it really counts.

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The Swimmers Diet

• In terms of calories...
• 60 should come from Carbohydrate
• 15 should come from Protein
• 25 should come from Fat

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Nutrition Foundations

• Eat a Variety of Foods from all Food Groups.
• Eat Colorful FoodsIncluding Recovery.
• Eat Early and OftenIncluding Recovery.
• Drink Early and OftenIncluding Recovery.

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Pre-Race Nutrition

• Pre-race meals should always be low-fat and high
  in carbohydrates.
• Fat slows down the absorption rate in your GI
  tract, which is not ideal
• you want easily digestible carbohydrates so your
  body can use them for energy during the race
• 3-4 hours before your first race2 grams/pound of
  body wt
• low fat, low fat proteins and low fiber (fiber
  also slows digestion).
• Good sources are cereal, fruit, fruit juices,
  breads, bagels, yogurt, non-fat milk and turkey
  sandwich, spaghetti.
• 2 hours before your first race1 gram/pound of
  body wt
• low-fat, low-fiber sources of food
• Good sources are again cereals, fruit, fruit
  juices, non fat milk, yogurt, bagels, energy
  bars, pancakes.
• 1 hour or less before your first race.5
  grams/pound of body wt
• emphasize liquid sources of carbohydrate and
  avoid protein, fat and fiber
• Good sources are fruits and fruit juices.

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Hydration

• Charlene Boudreau, former director of USA
  Swimmings Performance research and Nutrition
  Programs.
• all swimmers need fluids during practice to stay
  hydrated
• Drinks that are too concentrated can inhibit
  fluid absorption and lead to stomach cramping

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Hydration

• Drinks that are 6 to 8 percent carbohydrate by
  weight, such as Gatorade and Powerade, are
  recommended.
• Boudreau warns swimmers to stay away from energy
  drinks, such as Red Bull, Sobe and others.
•  After a workout, drink at least one cup of
  water.

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Hydration

• Below are some simple points to remember in
  staying hydrated
• keep a water bottle by the side of the pool and
  sip between repeats and sets.
• For workouts 90 minutes or longer, choose sports
  drinks like Gatorade that provide energy to
  working muscles. Avoid carbonated drinks, which
  can cause stomach bloating and may reduce fluid
  intake.
• Outside of the workout, stay hydrated with water,
  100 fruit juices and soups. Limit sports drinks
  to practice only, and limit sodas and coffee to
  special occasions.
• Check the color of your urine occasionally.
  Dark-colored urine may be an indication that you
  are dehydrated and need fluids.
• Dont overdrink water at meets. It is important
  to pair water with electrolytes like sodium and
  potassium to keep the bodys fluid balance in
  check. If the meet is in a hot environment, stay
  hydrated with a combination of water, sports
  drink and juice.

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Supplements

• USA Swimmings Position on Dietary Supplements
• Along with the US Anti-Doping Agency (USADA), USA
  Swimming considers dietary supplements take at
  your own risk, placing full responsibility for
  any effects and repercussions on the athlete.
• The potential exists for commercial supplements
  to contain substances that do not appear on the
  products list of ingredients (see Dietary
  Supplement Health and Education Act for more
  information). Statistics indicate that in some
  cases, the use of legal dietary supplements has
  been linked to positive test results for
  prohibited substances in athletics.
• The choice to use a dietary supplement is the
  sole responsibility of the athlete and one that
  should not be made in haste. An athlete is
  advised to weigh the options heavily, consider
  the consequences, and take responsibility for
  his/her actions.
• July 2003

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Supplements

• Commercially marketed supplements for
  bodybuilding athletes.
• A survey found unusual or unidentifiable
  ingredients in supplements advertised in
  bodybuilding and health magazines.
• 22 of the products provided no ingredient
• information in the advertisement.

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Supplements

• September 20, 2001
• Nearly 40 of 200 over-the-counter food
  supplements tested in one of the worlds leading
  drugs laboratories contain nandrolone.
• None of these food supplements carried warnings
  that they might contain a substance banned in
  most international sports.

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Safer Options for Top Performance

• Eat well
• Daily
• Pre-meet
• Recoveryafter practice or meets (Power Bars)
• Sleep enough
• Train hard
• Dryland
• Pool
• Cool down after swims

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Resources

• www.usaswimming.org
• Coaches tab
• Nutrition
• Additional links and Resources
• Recipes
• Dietary supplements
• Nutrition 101
• Lesson links (on right side)
• Parents tab
• Growth and development
• Your Childs Training
• Nutrition and Health
• Speedo Tip of the Week
• www.righthealth.com/topic/Core_Strength/overview/f
  NaturalStandard