Coach Jay Chambers is a Sport Performance Consultant for USA Swimmingwith 41 years of coaching experience at the Club, High School and NCAA D Ilevels. He has coached in Ohio at the Athens Swim Club and Ohio University,but most of his 41 years of experience were in Indiana. There he coached atthe Indianapolis Athletic Club, Tippecanoe Swim Team, Harrison HS,Zionsville HS, Carmel Swim Club & Carmel HS, Washington Township SwimClub, and Fishers Area Swimming Tigers/Fishers HS, where he coachedNational Champions and Record holders.

Jay holds a Masters degree in Physical Education.

HIDDEN

TRAINING

© Copyright USA Swimming, Inc. All rights reserved

Alicia Kendig, MS, RD, CSSD

United States Olympic Committee Sports Dietitian &

Athlete Performance Lab Coordinator

Jackie Berning, PhD, RD, CSSD

Bob Seebohar, MS, RD, CSSD, CSCS

Dan McCarthy, National Team Consultant

Dr. Randy Wilbur, USOC Senior Sports Physiologist

By Chris Rosenbloom//PhD, RDN, CSSD

Thanks To:

CLUB DEVELOPMENT DIVISION

Sport Performance Consultants

Testimonial:

Ryan Geheb, Nitro

“My resolution is to

etc. The older I get, the more important it is to recover well. That's just one thing, although there's never a shortage of things I could improve upon! “

Olympian Andrew Gemmell

BA

Poor Nutrition Habits

Pre-Training

Monday AM

During Training

Monday

Post Training

Monday

3/4

FULL!

12

Hours

Later!

Pre-Training

Tuesday AM

Good Nutrition Habits

Pre-Training

Monday AM

During Training

Monday

12-16

Hours

Later!

Post Training

Monday

FULL!

Pre-Training

Tuesday AM

You don’t get faster by training hard…

…you get faster when you recover from hard training!

Energy Needs: The same or always changing?

Always changing!

Sick day

Distance/sprint day

Holiday training/Taper

Vacation/break time

Recovery days

Prepare Your Body Nutritionallyfor Training and Racing

Pre-event meal not a “cure-all”

Good nutrition habits help:

Training and racing

Health

Mood

Lifestyle2012 Getty

Images

Nutrition: Why Important?

Fuel normal daily activity and exercise

Restore the body’s energy levels

Boost the immune system

Strengthen and Repair muscles, bones, etc.

Nutrition: Basic Tenets

Eat to train, don’t train to eat

Competition in the Kitchen

The 24/7 Athlete

Functional Fuel

Functional Fueling: The FactsSwimmers’ training regimen is comparable to tri-athletes, long-distance runners and cyclists. High volume, with various intensities

Fueling must be similar to endurance athletes.

Functional Fueling: CarbohydratesPrimary fuel for high intensity exercise

Changed to glycogen for muscles & brain

Replaces energy stores

Primary Fuel Source > Carbohydrates

Functional Fuel: CarbohydratesGood Sources:

60%of

calories

Functional Fuel: Carbohydrates

Fruit (whole fruit and 100% fruit juice)

Starchy vegetables (sweet potatoes, corn, peas)

Whole Grains (rice, quinoa)

Whole Grain Cereal (oatmeal, muesli)

Beans, Lentils

Whole Grain Cereal, Bread, Pasta

Functional Fuel: Carbohydrates

2013 Getty Images

Functional Fueling: ProteinBuilds, maintains, and repairs muscle

Aids absorption of carbohydrates

Prevents breakdown of muscle

Red Blood Cells

Protein should not be used as energy!

Functional Fueling: ProteinGood Sources:

Functional Fueling: Protein

Legumes (peas, beans)

Nuts Yogurt

Milk

Cheese

Lean meat, fish & chicken

Soy products

15%of

calories

Functional Fueling: FatFuels low intensity exercise

Higher calories, balances energy needs

Fights inflammation

Improves health of eyes/skins

Functional Fueling: Fat

Functional Fueling: FatGood Sources:

25%of calories

Hard training depletes immune system

Sleep also helps immune system recover

Need to train hard to improve

Fruits & vegetables replenish immune system

Body

Composition

Body Composition: Gain/Lose Weight

Changes in “off season” or early season

Never before championship meets!!!

CLUB DEVELOPMENT DIVISIONSport Performance Consultants

Weight Loss

Weight Maintenance

Weight Gain

Body

LP = Lean Proteins

WG = Whole Grains

FV = Fruits & Vegetables

CLUB DEVELOPMENT DIVISIONSport Performance Consultants

Portion pitfall Smarter solution

Eating out of a bag or package in front

of the TV

Separate out a single serving.

Keeping a candy dish or cookie jar

stocked

Store tempting items out of reach — or don't buy

them at all.

Finishing an oversized restaurant meal Ask for half to go, or share an entrée with a

companion.

Dishing up seconds without thinking Keep serving dishes off the table.

Getting overly hungry — and then

overeating

Have a sensible snack — such as a piece of fruit —

before you get too hungry.

Find a nutrition expert to help your team

Educate your athletes and parents!

Nutritional

Professional

CoachesAthletes

&Parents

Hydration: The FactsWater delivers nutrients throughout the body

Slower to Rehydrate than to Dehydrate

Athletes lose more water: Sweat, urine, respiration

Onset of thirst: 2% Dehydration

1% Dehydration hurts performance

Hydration: Monitor Fluid Loss

Well Hydrated

Good Job!

Need 1-2 cups of water,

Performance suffering

Severely dehydrated!

Poor Performance

Some vitamins may temporarily change urine color

Hydration: Additional NotesUse bottles with squirt tops – Easy access

between sets/intervals

Do Not Share water bottles!

Cool drinks good for hot environments, warm

drinks good for cold water swims

“Sport” Drinks

For activities lasting 90 minutes or more

Contain helpful sugars and electrolytes

“Energy” DrinksDrinks

Drinks-Ill EffectsCombine many different

stimulants

Short-term energy boost-

uses up carbs, hydration

Increased risk of stroke, heart

attack, cardiac arrhythmia, death

Attempt to boost your energy with trace amounts of

B vitamins, herbal extracts, and amino acids.

16-ounce can delivers as much as 280 calories of pure

sugar, which is about 80 calories more than you’d find

in a 16-ounce cup of Pepsi

What your body remembers most is the sugar

The Trouble With “Energy” Drinks

http://www.stack.com/video/3654968031001/stack-performance-nutrition-with-leslie-bonci-why-athletes-should-avoid-energy-drinks

Danger of Dietary Supplements

Dietary supplements: vitamins, minerals, herbals,

energy drinks, shakes, etc. can be harmful to your

body and your health (and get you banned)!

Products are not magic potions/pills.

They do NOT replace:

Healthy eating, Hard work, Training, Sleep

Do Not take any dietary supplement without first talking to your coach!

“There is no place in the sport of swimming, for our children, to be using sports-supplements which are clearly intended for adults. They aren’t made for kids, they may not be safe in the first place, and the potential for great harm is present.”

- Frank BuschUSA Swimming National Team Director

Supplements for Kids?

Resources

http://www.usada.org/supplement411

It’s not just what you eat,

but when you eat it!Never go more than 2-3 hours without a snack

Don’t skip meals – ever!

Or: Eat 5-6 small meals

0

+

-

Higher body fat

Lower body fat

24 hours

Deutz et al, 2000 Med Sci Sports Exerc 32(3) 659-68

Proper Fuel: Effects of Skipping Meals

Fatigue, lethargic

More energy

Snacking often

“Starvation Mode”

CLUB DEVELOPMENT DIVISION

Sport Performance Consultants

Recovery

Recovery: When to Begin?

Post Training Recovery

Carbs & protein absorbed quickly after exercise

30-Minute “Window”Start recovery ASAP!

Recovery Modalities CompetitionKeenan Robinson, High Performance Director

Recovery Modalities CompetitionKeenan Robinson, High Performance Director

Foam Rollers

Rollers

Cupping

Massage

Ice Bath

Compression

Sleep: CortisolCortisol is a steroid hormone

It is released in response to stress and a low

level of blood glucose

Cortisol increases blood sugar, suppresses the

immune system, and aids the metabolism of fat,

protein, and carbohydrate.

Sleep: hGHhGH is Human Growth Hormone

Release highest during first part of sleep

Important: Get to bed at a decent time

Short sleep blunts the effect of hGH

Illegal - Banned by IOC & NCAA

Stimulates cell growth and regeneration

Recovery: Sleep is Crucial

Sleep Extension Study

Swimming (n=5 men and women)-

Goal of 10 hours of sleep for approximately 6 weeks

Stanford: 2 week baseline, 6 week extension, 2007

basketball, then swim, tennis, football.

Sleep Extension Study

.15 faster off blocks

.51 seconds faster in 15 meter sprint

.1 second faster in turns

Improved speed, reaction time, turn time and kick strokes

POMS* improvements in mood

Reduced daytime sleepiness

5 kicks more in stroke frequency

*POMS = Profile of Mood States

Sleep Extension Study

Better lift/cardio sessions

Faster recovery time

Fewer injuries

Athletes reported:

Sleep Extension Study

Mah quote “many of the athletes in the various sports I

have worked with, including the swimmers in this

study, have

, as well as broken long-standing

Stanford and American record

Sleep and HealthThose with 8

hours nightly live the longest

Natural killer cells, part of immune system, are reduced

by 30% when you stay up until 3am

Recovery: Lack of Sleep

Czeisler would like to see sleep taken just as

seriously as strength programs or nutrition.

Recovery: Sleep is Crucial

"Would you starve yourself before a game and say, 'Ok, I'm not going to eat for 24 hours?' That would be crazy," Czeisler said. "There's no reason to sleep-starve yourself before a game.“

Recovery: Sleep is Crucial

In Mah's opinion,

Elite athletes need 8-10 hours of sleep.

"So often sleep is the first thing to go when

there's a busy schedule and a lot on the

plate," said Mah, who works with Golden

State Warriors.

Recovery: Sleep is Crucial

If you hoot with the owls at night, you

can't soar with the eagles the next day.

GET YOUR REST!

Have Protein Before Bed

Recovery: When to EatEat a carbohydrate snack before morning workouts (even if it’s a small snack!)

Bring a carbohydrate/protein snack or a sports drink for immediately after practice

Eat a meal within 1-2 hours after practice and recovery snack

Sample Recovery FoodsChocolate milk*

Bagel with peanut butter

Rest of your sports drinks

Granola or breakfast bars

Turkey sandwiches

Trail mix (nuts/dried fruit)

Fresh fruit

Pita and hummus

Fruit smoothies homemadeMeal replacement shakes

*First-of-its-kind Study Shows Swimmers Gain an Advantage When

They Recover with Chocolate Milk

Recovery Nutrition Ideas

Recent research has indicated that in addition to lactic acid, other negative metabolites (Carbon Dioxide, Hydrogenions, etc) contribute to

impaired muscle performance.

By-Product

Accumulation & Removal

What is Lactate Production?High Intensity = Anaerobic Pathway

Lactic acid (muscle) and lactate (blood)

Other by-products contribute to fatigue.

By-Product Accumulation & Removal

By-Product Accumulation1. Impairs muscle function 2. Technique decay3. Compromise energy production pathways

By-Product Removal1. Takes place in muscle, liver and kidneys2. Lactate can be used for energy3.

Active vs. Passive Recovery

0

2

4

6

8

10

12

14

16

18

0 3 8 20 60 100 120

Blo

od

Lacta

te,

Mm

ol/L

Recovery Time, Min

The Effects of Active Recovery and Passive Recovery on Lactate Clearance

Passive recovery

Active recovery

What Should I do for Cool Down?Event/Distance

OrientationDuration Intensity

HeartRate

Sprint Events (50-100m)

15-30 min 65-70%130-140

22-23(10 sec)

Mid-Distance (200-400m)

15-25 min 70-75%140-150

23-24

(10 sec)

Distance (800m & above)

15-20 min 75-80%150-160

25-26(10 sec)

Active Recovery is Better!

Faster decrease in blood lactate levels

Perform better at another race, workout, set

Faster recovery time

Resources

Web Sites

CLUB DEVELOPMENT DIVISIONSport Performance Consultants

USADA (US Anti-Doping Agency): http://www.usada.org/

USDA (US Dept. of Agriculture): http://www.choosemyplate.gov/

Nutrition Foundations…

If you remember

nothing else….

Remember these

things….

Nutrition Foundations…

Eat a variety of foods from all food groups

Make half your plate fruits and

vegetables

Make at least half your grains

whole grains

Vary your protein food

choices

Nutrition Foundations…

Nutrition Foundations…

Eat colorful foods

(5-6 per meal)

Nutrition Foundations…

Eat early and often…

…including recovery

Nutrition Foundations…

Drink early and often

…including recovery

Nutrition Foundations…

Drink chocolate milk after

practice for recovery

Top 3 Nutrition Mistakes

Thinking you can eat whatever you want

because you train a lot

Thinking more protein is better

Overemphasizing Supplements*