Healthy Eating For Swimmers

Presented by: Feng-Yuan LiuClinical and Sports Dietitian

CARBOHYDRATES

• Energy for the brain• Energy for the body• Muscle recovery after exercise• Assists with muscle growth• Structural component of cells

PROTEIN

•Building blocks for muscles•Recovery of muscles after exercise•Structural component of cells

FATS

•Energy source for the body•Helps absorb fat-soluble vitamins•Helps with hormone production•Structural component of cells

MINERALS

•Used in keeping a healthy metabolism•Keeps the body functioning properly:– Helps to carry more oxygen around the

blood– Keeps our bones strong and healthy

CASE #1 - Cassie•16yr old female•Year 12, doing VCE•Swimming at the national level•Training twice a day, 4-5 days a week•Hates brussel sprouts •Wants to look fit (not skinnier!)

CASE #2 - Marco•18 yr old male•Year 12, also doing VCE … (he repeated twice) •Swimming at the national level – aiming for selection for the Australian Olympic Swim Team •Training twice a day, 6 days a week•Wants to gain lean muscle mass

•“…I eat more than all my friends but I still look like a bean stalk!”