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Nutrition Presentation #1 Healthy Training Diet

Sam Armstrong, APD: The Nutrition Translator

A Little About Me…Educationu Masters of Dieteticsu Bachelor of Exercise and Nutrition Science

Swimming Careeru Competitive Swimmer for 20+ yearsu Age and Open National Representative (50m, 100m and 200m Fly)u Top 20 in Australia in 2013 for 50m and 100m Flyu Top 10 in New Zealand in 2014 for 50m and 100m Flyu New Zealand National Short Course Medallist 2013

Coaching Careeru Swim Coach since 2007 (Commercial, River City Rapids, UQ)u Multiple State Medallistsu Worked with International Junior and Senior athletes

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The Performance Cupcake

General Healthy Training Diet

Race and Training Specific Nutrition

Supplements

Why is Everyday Eating SO Important?

FOOD

u 3 Main Meals per day

u 3 Snacks per day

u 966 meals/snacks between now and State Long Course

TRAINING

u Maximum 11 sessions / week

u Maximum 253 sessions between now and States

Today: 1st JulyState Long Course: 9th December

= 23 weeks away= 161 days

Eating 4x as often as Training!

Even if we consider 1x Main Meal and 1x Snack around each training session that still leaves 50% of their diet is consumed away from training

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Research in Adolescent Athletesu 20% didn’t eat enough fruits

u 40% didn’t eat enough vegetables

u Almost 50% didn’t eat enough fish

u 20% didn’t get enough sleep

Impact on Injury Risk

u Sleeping >8hours during weekdays reduced odds by 61%

u Consuming recommended nutrition intake reduced odds by 64%

Ok, So Healthy Eating Is Important –Now What?

Each meal/snack needs to contain;

Carbohydratesu Fruits and / or vegetablesu Starches

Proteinu Animal or plant-based

Fatsu Unsaturated

THIS IS JUST A GUIDELINE

u Allergies and Intolerances

u Food Preferences

u Different Energy Needs

u Training

u Age

u Sex

u What they do APART from swimming

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CARBOHYDRATE

Fruits and Vegetables Starches

Animal-based Plant-based

PROTEIN

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Un-saturated Fats

Trans and Saturated Fats

FATS

So How Might this look?

5:00am – SNACK

u Small glass of milk and ½ banana

TRAINING

7:30am – BREAKFAST

u Smoothie with skim milk, yoghurt, berries, honey, oats and baby spinach

SCHOOL

10:30am – SNACK

u Sandwich made on grainy sourdough with avocado and boiled egg.

1:00pm – LUNCH

u Wholemeal pasta with bolognaise with cheese

3:30pm – SNACK

u Other ½ of banana from this morning and a tin of tuna

TRAINING

6:30pm DINNER

u Steak with potatoes and a side salad

9:00pm SNACK

u Warm milk with sugar-free choc powder

BED

Sally is 15 years old, Age national Qualifier and is training 2x per day

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High Performance Athlete / Vehicle

The team around the Athlete

ATHLETE

Mum and Dad

Swim Coach

Physio

Dietitian Psych

Cook

Strength Coach

Mentor

Taxi