Coach Jay Chambers is a Sport Performance Consultant for USA Swimming with 41 years of coaching experience at the Club, High School and NCAA D I levels. 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 at the Indianapolis Athletic Club, Tippecanoe Swim Team, Harrison HS, Zionsville HS, Carmel Swim Club & Carmel HS, Washington Township Swim Club, and Fishers Area Swimming Tigers/Fishers HS, where he coached National Champions and Record holders. Jay holds a Masters degree in Physical Education.
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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*
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