At Every Body's Personal Trainer, we
will customize a nutritional program specifically for each client. We take
into account factors such as age, activity level, gender, and weight loss or
gain goals, and tailor a program to help you reach your goals. Here's an
Recommended Nutritional Analysis
Based on sedentary activity level, age, ht/wt, and 20 lb weight loss goal, the
recommendation is to take in 1200-1400 calories per day. Make sure to space your
meals into 5-6 small meals throughout the day, emphasizing both carbs and
protein at each meal.
Carbohydrate sources should be low glycemic with an emphasis on staying away
from simple carbs such as sugars, fructose, etc. Good sources include oatmeal,
brown rice, broccoli and other green vegetable, plain potato, and other whole
Protein sources should be “complete” proteins and should include chicken, tuna,
other fish, turkey, egg whites, why protein shakes and bars if applicable, dairy
such as skim milk and cheese, lean beef an or steaks, beans or legumes, nuts,
Water is very critical and important. Make sure to drink plenty of water
constantly throughout the day.
Make sure to be cognizant of calories derived from other beverages including
juices, sodas, coffee creamer, etc. Also, be cognizant of sodium content and
salt, salad dressings, etc.
A dietary log or diary would be a great idea as well. Record all intake and have
Richard verify at each session. In addition, keep constant monitoring of body
comp using Richards assessment via body fat analysis and/or circumference
Performance- 9 year old swimmer
Success in swimming, not unlike many other sports, can be determined by the
slightest of margins. Sometimes a tenth of a second can separate the first place
finisher from the rest of the pack. Proper technique, practice, and rest are
extremely important, however, nutrition is an element that is often neglected.
So how is nutrition important in regards to performance? First off, nutrition
and food intake is the fuel that drives the athlete. You wouldn’t expect your
car to perform optimally by using bad gas, the human body acts much the same.
Sometimes the athlete’s diet/nutritional plan is enough to separate them from
A Crash Course in Carbohydates (CHO)
Okay Dr. Atkins, close your ears. The gas that drives the athlete is
Carbohydates. Now carbohydates can be derived in many forms. In regards to
performance, lets discuss simple vs. complex carbohydates.
Simple Carbs- Simple Carbohydrates, or glucose, are carbs that are readily
available to the body and do not need to be stored. Examples include fruits
(fructose), energy drinks and or bars, etc. Simple carbs are readily available
in the bloodstream and can be used for immediate energy. However, simple carbs
are burned up fast. So then what does the body use for energy?
Complex carbohydrates are the most important in any athletes diet. Complex carbs
can be stored in the muscles as well as the liver as glycogen. Examples include
oatmeal (the best carb meal), pastas, grains, rice, etc. Once the simple carbs
are burned, the body then turns to its storage form, the glycogen (complex carbs).
However, if the glycogen storage is empty, the athlete will “hit the wall” or
Proper Contest Prep for Performance
So how do I get my athlete ready for competition? The preparation starts the day
before. Make sure to add plenty of complex carbs (carbo loading) to aid in the
storage of glycogen in the muscles for use during competition. The day of
competition, be sure to eat a breakfast that is easily digestible. Fats from
foods such as pancakes, bacon, etc will take a long time to breakdown and slow
your athlete. A banana, some juice, and some oatmeal or cereal is a great
Just prior to competition, be sure to use simple carbs, ie sports drinks, fruit,
etc. Make sure your athlete is well hydrated. Do not use foods that will take to
long to digest. Remember, during competition blood will have to flow to the
working muscles. If the body ingests food that is slow to digest, the blood that
should be in the muscles, will need to be used in the digestive tract to break
down the food.
Nutrition for Competition
We all know the importance
of practice and proper technique in regards to optimal performance. The more an
athlete practices, and the more efficient his or her technique is, the better
the outcome. However, one factor that should never be neglected is nutrition.
What should your athlete be consuming between events?
As we all know, there is a
lot of down time between events, and while it is important to keep your athlete
warm, nutrition is also vitally important. First off, make sure your athlete
remains properly hydrated (especially in these heated gymnasiums
Swim meets tend to be very early in the morning, which is also the time of the
day where we are most dehydrated after our 8 hour (if you are luck) fast.
Simple carbohydrate drinks such as Gatorade are okay, but don’t neglect the
importance of water as well. Water is the most important nutrient for your
body, and regulates your body temperature and efficiency. Carbonated drinks
such as sodas should be considered a last resort, as sometimes they can further
dehydrate your athlete. Also, as we know, sodas are loaded w/ sugar which is
not good for your child’s overall nutrition.
In regards to food intake,
you want to make sure your athlete is satiated, but don’t over do it. So many
parents want to throw copious amounts of food at their athletes between events,
much of which isn’t needed. A good breakfast before the meet is always a good
idea. Most of the athlete’s calories should be taken in at breakfast before the
meet. Between events, small, easily digestible food sources is the way to go.
Anything too loaded w/ calories will take too long to digest. Remember, blood
is needed in the digestive tract to break down food, just as blood is needed in
your athlete’s working muscles for his/her event.
Stay away from foods high in
fat, as fat takes a long time to digest. This means no hot dogs, burgers,
chips, etc. Complex carbs should also be limited as complex carbs such as
pastas, breads, etc also are slowly digested. Simple carbs here are the way to
go. Fruit, granola bars, trail mix, are all great ideas. Remember your body
operates much like the engine of a car. You wouldn’t expect your car to run
optimally on bad fuel.
*please be advised that the above is a recommendation based on client profile
and EPT holds no liability within.
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