Yeti Nutrition and Proper Fueling for Performance

NUTRITION AND PROPER FUELING FOR PERFORMANCE - WHAT YOU NEED TO KNOW AND DON'T KNOW TO ASK

All About Event Nutrition

Below is information on maximizing performance with nutrition during events. It includes information for all-day swim meets and suggestions for your athlete’s cooler. It is important that athletes eat after competing to make sure they have enough energy for the next race or competition, whether it be on the same day or the following days.

Hydration

Staying hydrated is crucial for maintaining peak performance and overall health. Here are some key points:

• Before the Event: Start hydrating the day before the event. Drink plenty of water and avoid caffeinated beverages.

• During the Event: Sip water regularly throughout the day. For longer events, consider using sports drinks to replenish electrolytes.

• After the Event: Continue hydrating to help with recovery. Drink water and include a recovery drink if necessary.

Signs of dehydration to watch for include dark urine, dizziness, dry mouth, and fatigue.

Nutritional Timing

Proper nutritional timing can make a significant difference in performance:

• One Hour or Less Between Events or Heats:

  • Stick with carbs in liquid forms such as sports drinks.

  • If something solid needs to be eaten, try fruits like oranges, watermelon, cantaloupe, peaches, pears, applesauce, or bananas.

  • These foods consist mostly of carbs and water. They are digested very fast and therefore will not cause much of a problem with stomach cramping.

• Two to Three Hours Between Events or Heats:

  • Solid foods in the form of carbs can be eaten, as there is enough time to digest them before competition.

  • Try eating bagels, hot or cold cereal with nonfat milk, or English muffins along with fruit like bananas, apples, oranges, peaches, and pears.

  • Be sure to drink plenty of fluids like water or a sports drink for hydration and electrolyte replacement and restoration of glycogen stores. Avoid drinks that contain caffeine, carbonation, and other stimulants.

• Four or More Hours Between Events or Heats:

  • With four or more hours between events, an athlete may want a meal composed primarily of carbs.

  • Keep meals simple and use the following examples for this situation:

    • Turkey sandwich on two slices of whole wheat bread, yogurt with fruit, and water or a sports drink.

    • Spaghetti with lean meatballs, bread, salad with low-fat dressing, and water or a sports drink.

Post-Event Recovery

The importance of post-event nutrition cannot be overstated. Proper nutrition after competition aids recovery and prepares the body for future events:

• Recovery Meals and Snacks:

  • Include a mix of protein and carbohydrates to help repair muscles and replenish glycogen stores.

  • Examples: Greek yogurt with fruit, a protein smoothie, a turkey sandwich, or a recovery drink.

• Role of Protein:

  • Protein is essential for muscle repair and recovery. Aim to include a source of protein in your post-event meal or snack.

Parental Guidance

Parents play a crucial role in supporting their child's nutritional needs:

• Preparing and Packing a Cooler:

  • Pack a cooler from home with a winning combination of foods rather than relying on the food at the concession stand, which is often high in fat and calories.

  • Include a variety of healthy snacks and meals that are easy to eat and store.

  • Make sure to include plenty of water and sports drinks for hydration.

Avoiding Common Pitfalls

Common nutritional mistakes can hinder performance. Here’s how to avoid them:

• Foods and Drinks to Avoid:

  • High-fat, high-fiber, and spicy foods can cause gastrointestinal distress.

  • Avoid caffeinated, carbonated, and sugary drinks as they can lead to dehydration and energy crashes.

• Portion Control:

  • Eating large portions before events can cause discomfort and cramping. Stick to small, frequent meals and snacks.

• Experimenting on Event Day:

  • Avoid trying new foods or supplements on the day of the event. Stick to what you know works for your body.

Other Suggestions for Pre-Event Eating

The tables below are guides for one hour or less between events, two to three hours between events, and four or more hours between events. Always remember sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants.

One Hour or Less

Two to Three Hours Before

Four or More Hours Before

A Guide for Packing the Cooler

It's always a good idea for athletes to pack a cooler from home with a winning combination rather than relying on the food at the concession stand at swim meets. Most concession stands are filled with high-fat, high-calorie foods that are not designed to maximize performance. Here are some ideas for your next swim meet: