Practical Nutrition To Improve Performance Jasmine Campbell Performance Nutritionist
Train Hard… … Swim Easy? Foundation Performance
Immunology Menstrual Gastrointestinal Function What Bone Cardiovascular happens if Health RED-S we don’t fuel Psychology Endocrine correctly? Development Metabolic Growth Hematological
Why do we eat food? Fuel for Training CARBOHYDRATES Muscle PROTEIN Health & FAT Fuel Health & Growth VEG & FRUIT
3Rs of Recovery REFUEL REHYDRATE REBUILD 20-40g 30 mins Carbs Fluids Protein 50-80g Sip-Sip!
PRO 20-40g Portion CHO 60-70g Portion x3 x1 600ml (1 pint) 240–280kcal 80–120kcal
Daily Protein Intake: 05:00 07:00 09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00
Everyday… Spread Protein out Throughout Fuel for the Work Required 3Rs of Recovery Sip-Sip fluids
Energy Dense Nutrient Dense
Smoothies = Quick Recovery…
1. Consider Hard session? Carbohydrates! your Carbs Refuel 1 Handful of Oats 1 or 1/2 Banana 1 tbsp of Honey
2. Protein Liquids 300-500ml Cow’s 300-500ml milk milk Splash water 2 tbsp Skyr yogurt 100-200ml fruit juice Tasty Extras Rainbow 2 squares 1-2 handfuls Fruit Chocolate 1-2 handfuls Veg 1 tbsp Honey 100-200ml Fruit 1 tbsp Nut butter Juice
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 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
Up-skilling your swimmer: thefoodchampions.org
Questions?
Contact Information Jasmine Campbell Andrew Shepherd Zonal Nutritionist Zonal Nutritionist South North 07857 787 530 07800 905 723 jasminecampbell@mac.com andrew.shepherd@absolutesportsnutrition.co.uk
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