Dietician Input
I emailed eight dieticians, two of which are based at the Australian Institute of Sport and the other six are South Australian. I received four responses, with only one answering my questions, two recommending some informative websites and one informing me that she was not working at that point in time. The response that I got was incredibly helpful as it confirmed all of the information that I had collected and the research that I had completed. The websites that the dieticians had recommended that I take a look at were also helpful as I had already used some of them earlier in my research process; again this confirmed that my research is on the right track and that my information is correct and reliable.
From: Olivia Warnes [[email protected]]
Sent: Tuesday, 6 March 2012 9:32 AM
To: Lauren Marsh
Subject: RE: Stage 2 SACE Research Swimming Nutrition
Hi Lauren,
Thank you for your email. You are the first of many year 12 students that actually seems more organised and directed with their questions!
I have provided some answers in brief below. However I do not have the time sorry to provide detailed answers and meal plans. The following websites will also provide you with additional information/fact sheets:
www.ausport.gov.au/nutrition
www.sportsdietitians.com.au
All the best. Kind regards,
Olivia.
Olivia Warnes
Sports Dietitian
0402 846 084
www.livwellnutrition.com.au
Questionnaire
1. What kinds of foods do you believe best benefit a swimmers performance in training and competition (eg. Carbohydrates, proteins) and in what way?
Both carbohydrates and proteins. Carbohydrate foods are the best option for pre training and competition, providing a fuel source. Protein post muscle damaging exercise is essential for muscle repair.
2. How much energy from food would you say is required for elite young swimmers?
Unable to provide a specific answer to that question as the energy needs are very individual and will vary each day depending on training volume.
3. How many serves of fruits, vegetables, dairy, proteins, carbohydrates and fats would you recommend for a swimmer per day?
Fruit- 2-3, Veg- 5, dairy- 3, protein approx. protein anywhere from 1-2g/kg body weight depending on age. If still growing will require higher end. Carbs- 4-8g/kg body weight depending on nutrition goals and training volume. Fats- no specific amount but would encourage low fat eating plan in general.
4. What do you feel are the specific hydration requirements of swimmers and what makes them important?
Dehydration impacts on every aspect of physical and mental performance. Hydration requirements should be determined by monitoring body weight changes and fluid intake during training sessions to determine fluid requirements for the particular conditions and session in which hydration was monitored.
5. What foods would you recommend for swimmers to consume before, during and after competition and what are their benefits/effects on the body and its performance?
Carbohydrate source pre competition, sports drink during (if required), carbohydrate and protein foods between races (depending on length of gap between racing). Protein foods post for muscle repair and carbohydrate source post for refuelling. Amount of carbs required should be determined by volume of work completed and upcoming racing.
6. Do you believe in the 45 minute nutritional advantage where food is consumed within 45 minutes after the completion of a training session to aid in recovery?
Yes this can assist the recovery process and in particularly important when there is another training session/race later in the day.
7. What foods/meal and eating plan would you recommend for a swimmer training around eight or more sessions a week (eg. Foods for breakfast, lunch, dinner, snacks)?
Breakfast- cereal, milk, yoghurt, fruit OR eggs on multigrain toast and glass of juice.
Lunch- wholegrain roll or sandwich with lean protein source plus salad.
Dinner- lean protein source, salad/veg plus carbohydrate- potato/rice/pasta/noodles/cous cous. Carb portion should be adjusted based on training volume.
Snacks- fruit, yoghurt, toast/English muffin + jam/honey, low fat crispbread + low fat cheese, low fat milk drink.
8. How best can a swimmer eat for energy, recovery and health maintenance?
Carbs- energy, protein- muscle repair and growth, vitamins and mineral source- optimise immune function.
9. What other dietary ideas would you recommend for an elite young swimmer?
10. Are there any other important specific diet components that are essential to swimming that you would like to add?
From: Olivia Warnes [[email protected]]
Sent: Tuesday, 6 March 2012 9:32 AM
To: Lauren Marsh
Subject: RE: Stage 2 SACE Research Swimming Nutrition
Hi Lauren,
Thank you for your email. You are the first of many year 12 students that actually seems more organised and directed with their questions!
I have provided some answers in brief below. However I do not have the time sorry to provide detailed answers and meal plans. The following websites will also provide you with additional information/fact sheets:
www.ausport.gov.au/nutrition
www.sportsdietitians.com.au
All the best. Kind regards,
Olivia.
Olivia Warnes
Sports Dietitian
0402 846 084
www.livwellnutrition.com.au
Questionnaire
1. What kinds of foods do you believe best benefit a swimmers performance in training and competition (eg. Carbohydrates, proteins) and in what way?
Both carbohydrates and proteins. Carbohydrate foods are the best option for pre training and competition, providing a fuel source. Protein post muscle damaging exercise is essential for muscle repair.
2. How much energy from food would you say is required for elite young swimmers?
Unable to provide a specific answer to that question as the energy needs are very individual and will vary each day depending on training volume.
3. How many serves of fruits, vegetables, dairy, proteins, carbohydrates and fats would you recommend for a swimmer per day?
Fruit- 2-3, Veg- 5, dairy- 3, protein approx. protein anywhere from 1-2g/kg body weight depending on age. If still growing will require higher end. Carbs- 4-8g/kg body weight depending on nutrition goals and training volume. Fats- no specific amount but would encourage low fat eating plan in general.
4. What do you feel are the specific hydration requirements of swimmers and what makes them important?
Dehydration impacts on every aspect of physical and mental performance. Hydration requirements should be determined by monitoring body weight changes and fluid intake during training sessions to determine fluid requirements for the particular conditions and session in which hydration was monitored.
5. What foods would you recommend for swimmers to consume before, during and after competition and what are their benefits/effects on the body and its performance?
Carbohydrate source pre competition, sports drink during (if required), carbohydrate and protein foods between races (depending on length of gap between racing). Protein foods post for muscle repair and carbohydrate source post for refuelling. Amount of carbs required should be determined by volume of work completed and upcoming racing.
6. Do you believe in the 45 minute nutritional advantage where food is consumed within 45 minutes after the completion of a training session to aid in recovery?
Yes this can assist the recovery process and in particularly important when there is another training session/race later in the day.
7. What foods/meal and eating plan would you recommend for a swimmer training around eight or more sessions a week (eg. Foods for breakfast, lunch, dinner, snacks)?
Breakfast- cereal, milk, yoghurt, fruit OR eggs on multigrain toast and glass of juice.
Lunch- wholegrain roll or sandwich with lean protein source plus salad.
Dinner- lean protein source, salad/veg plus carbohydrate- potato/rice/pasta/noodles/cous cous. Carb portion should be adjusted based on training volume.
Snacks- fruit, yoghurt, toast/English muffin + jam/honey, low fat crispbread + low fat cheese, low fat milk drink.
8. How best can a swimmer eat for energy, recovery and health maintenance?
Carbs- energy, protein- muscle repair and growth, vitamins and mineral source- optimise immune function.
9. What other dietary ideas would you recommend for an elite young swimmer?
10. Are there any other important specific diet components that are essential to swimming that you would like to add?