Friday, July 14, 2006
Nutrition News for Swimmers
Here are information segments and web links
Basic Nutrition
Nutrition 101
It is our hope that each newsletter include a section on nutrition. We want all our swimmers to reach their swimming and nutrition goals and hopefully the information presented can help. We will be coaching the swimmers personally about nutrition on the pool deck too, so they start making good eating choices to enhance their performances and stay healthy. This article will cover carbohydrates.
Like a car need gasoline to fuel a car, our body needs carbohydrate to fuel our body. If we put low quality fuel into a car it performs poorly. If we put poor food in our body it to performs poorly. Basically garbage--in garbage out. Carbohydrates give our bodies energy and should be consumed the most often along with vegetables and fruits, which provide many essential minerals and vitamins. Complex carbohydrates, found in potatoes, for example, are very important. Carbohydrates, found in the grains section of the food guide includes; whole grain breads, cereals (oatmeal, cornmeal, wheatlets or cream of wheat, and multigrain porridges), pastas and rice.
A couple of hours before swimming practice or workouts eat carbohydrate rich foods. It will fuel the body to withstand the workouts and enhance the training.
Visit the following websites to obtain more concrete information on carbohydrates.
http://www.visionlearning.com/library/module_viewer.php?mid=61
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.htmlhttp://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
Protien
Yes, protein builds muscle. To build muscle adequate amounts of protein needs to be ingested --consumed—eaten-- in proper amounts, at proper times, Protein also aids in the repairing of muscle, tissue and blood as well as ones internal organs, bones, teeth, skin hair and nails. That is why when one has been really sick, or has had body parts injured, one is encouraged in consuming high protein foods.
Protein—as defined in the dictionary
pro·tein ( P ) Pronunciation Key (pr t n , -t - n)n.
Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes (http://www.dictionary.con/)
In addition, most protein sources are of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids, referred to as complete proteins. Proteins found in vegetables are usually scarce of one or more of the essential amino acids, thus referred to as incomplete proteins. Nevertheless, you can combine 2 incomplete vegetable proteins to make a very high quality complete protein, as found in beans and rice.
How much protein does one need a day? The Canada Food Guide states 2-3 servings daily. Intense workouts—a swimmer may need more, depending upon ones body mass.
How can protein help the swimmer? It builds muscle, energizes blood and keeps overall bodily organs in good health, thus enabling the body to recover from workouts and maintain energy levels over long periods of time. Eating good protein 48 hours prior to an event can enhance performance.
Here are some articles that may be of interest to you. There are many on line and are worth reading. Don’t let the web address fool you.
Lesson 3 - Carb, Protein, Fat...How Much is Enough?
http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx?TabId=436&Alias=Rainbow&Lang=en-US&mid=603&ItemId=520
All about Protein, Different Sources and Combining Proteins, by Nathan Underhill http://www.teenbodybuilding.com/nathan18.htm
Diet and Timing by Charlie Poole
http://www.bodybuilding.com/fun/charlie2.htm
Face Off Fiesta
Prep: 5 min Ready in: less than 30 Makes 4 servings
1 lb lean ground beef
1 box macaroni and cheese
1 can chili style tomatoes (19 fl oz/ 540 ml)
1 cup water
1 cup shredded cheese (tex mex is suggested, but any will do)
Brown meat in skillet; drain
Add the macaroni and the cheese sauce mix to the skillet. Add tomatoes and water. Bring to boil. Simmer until macaroni is cooked, about 15 minutes
Top with cheese. Reduce heat to low, cover and let stand until cheese melts
Tips
Add can of kidney beans, liquid and all (increases the protein). Stewed tomatoes work too, but extra seasoning may be needed. I add taco-seasoning mix, about a tablespoon.
Dehydration is the number one cause of fatigue in athletes. Encourage swimmers to drink a large mouthful of water every 15 to 20 minutes.
Vitamins and minerals are essential to good health and strong performance. Athletes must make sure they are getting the required vitamins and minerals through the food they eat. Sources of vitamins and mineral are found in all foods. Some have more than others. There are vitamins and minerals that start with Vitamin A and end with Zinc-practically covering the entire alphabet.
For example, Vitamin A is found in foods like liver, fish, egg yolks and fortified dairy products. Problems associated with deficiencies are
· night blindness
· impaired vision
· reduced growth in children
· dry skin and eyes
· lowered resistance to infection
The functions/potential benefits are:
· helps for and maintain healthy skin, eyes, teeth, gums, hair, mucous membrane and glands
· necessary for night and color vision
· important to resisting infectious diseases
· important for normal growth in children
· involved in fat metabolism
Or, Vitamin B1 (thiamin), found in foods such as whole grains, enriched cereals and breads, meats, beans and nuts. Problems associated with deficiencies are:
· headaches
· fatigue
· psychological disturbances
· muscle cramps
· depression
· nausea
· numbness
· anorexia
· can lead to Beriberi, muscle wasting, heart failure and nervous system failure
The functions/potential benefits are:
· aids in energy utilization from food by promoting proper carbohydrate metabolism
· necessary for proper functioning of the nervous system and muscles, including heart muscles
Then there is vitamin B2, B3, B12, vitamin C, D, E and so one all the way to the mineral zinc, which is found in seafood, lean meat, whole grains and legumes.
Check out the following web sites to get the entire story/information on vitamins and minerals, and to see what the difference between the two are.
http://kidshealth.org/kid/stay_healthy/food/vitamin.html
http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html
http://www.centrumvitamins.ca/content/resources/default.asp
Smoothies/shakes and soups are great ways to get many vitamins and minerals. Here is a general smoothie recipe I use for my children. You can alter the ingredients for personal tastes
In a blender add
½ tray ice
1-2 cups water (depending on how thick you want it)
½ can frozen juice concentrate (any flavor)
2 cups frozen mixed fruit (can be fresh)
1 tablespoon of ground flax seed
1 tablespoon wheat germ
1 tablespoon bran
1 cup plain yogurt (leave out if you want the shake to be dairy free)
1 tablespoon liquid honey
Blend until smooth.
Experiment with flavors. I add 1tablespoon of grains per child. Fruit juices may be replaced with water. Great for breakfast or before practices/workout—bit easier to digest too. Remember, allow up to 1 hour to digest food before working out. This avoids stomach cramps and the “sick to my stomach” feeling while practicing/working out. Good as a pre race day food too.
Beans, Pulses and Legumes
Beans, peas, and lentils are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrate, fiber, protein, and such minerals as potassium, magnesium, and zinc. In addition, they are low in fat and are very affordable.
Legumes come in a wide variety to satisfy individual preferences. Beans, in particular, can be seasoned with garlic, onion, spices, salsa, or even cheese to enhance their flavor. They are great additions to soups and salads as well. Some of the varieties you may want to try include pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, yellow or white beans, and soybeans.
Here are some excellent web sites on beans (pulse) and legumes.
Why Beans Are Good For You This web site is excellent—kind of like the bean bible
Diet and Fitness by ivillage.co.uk Discusses beans and the pulse groups (split peas etc.) and legumes
Central Bean—how to cook beans etc.
Whole Foods Market—sample graphics, info on bean/pulse/legume varieties and recipes
The Cook’s Thesaurus: Another excellent resource on beans, includes excellent graphics.
Sport Drinks http://orthoinfo.aaos.org/fact/thr_report.cfm?survey=survey
Nutrition update
Here is information on Hemp Hearts, a food you may wish to include in a swimmer’s diet, especially with regionals and provincials coming up. At the end of the article are some helpful web sites
FACTS ABOUT HEMP HEARTS
HEMP HEARTS™ ARE ABOUT 1/2 OIL AND 1/3 PROTEIN -- FOR CELLULAR HEALTH AND ENERGY:
• Greatly exceeds most energy bars for energy and provides this energy in a better form – not sugar and saturated
fats.
• Greatly exceeds most energy bars for protein and provides a complete spectrum of vital, natural proteins.
• Four tablespoons Hemp Hearts (42 g), enough for a meal on cereal, fruit, yogurt or salad, contains 240 cal energy.
• Contains 15 g essential fats (11.4 g Omega 6 and 3.6 g Omega 3), 2.7 g mono-unsaturated fat and 2.1 g
saturated fat.
• Serving also contains 15 g protein, 2.5 g fiber, 4.5 g carbohydrates, many natural vitamins and minerals--no
cholesterol.
CONTAINS ALL THE REQUIRED PROTEINS IN THE BEST PROPORTIONS FOR HUMAN NUTRITION:
• More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food.
• Better spectrum of available proteins than soybeans--without the soybean anti-nutritional factors.
• An excellent protein product for everyone – mothers, babies, body builders, convalescents, old folks.
• Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp
foods.
From world wide web http://www.greathealth.org/hemphearts.pdf
Alberta Hemp Products http://www.storesonline.com/site/1609006/page/45029
http://www.theworldexpands.com/hemphearts2.html
http://www.gremlinproductions.ca/hempseed.htm
This product can be ordered on line, purchased from health food stores and Hill’s Pantry.
Basic Nutrition
Nutrition 101
It is our hope that each newsletter include a section on nutrition. We want all our swimmers to reach their swimming and nutrition goals and hopefully the information presented can help. We will be coaching the swimmers personally about nutrition on the pool deck too, so they start making good eating choices to enhance their performances and stay healthy. This article will cover carbohydrates.
Like a car need gasoline to fuel a car, our body needs carbohydrate to fuel our body. If we put low quality fuel into a car it performs poorly. If we put poor food in our body it to performs poorly. Basically garbage--in garbage out. Carbohydrates give our bodies energy and should be consumed the most often along with vegetables and fruits, which provide many essential minerals and vitamins. Complex carbohydrates, found in potatoes, for example, are very important. Carbohydrates, found in the grains section of the food guide includes; whole grain breads, cereals (oatmeal, cornmeal, wheatlets or cream of wheat, and multigrain porridges), pastas and rice.
A couple of hours before swimming practice or workouts eat carbohydrate rich foods. It will fuel the body to withstand the workouts and enhance the training.
Visit the following websites to obtain more concrete information on carbohydrates.
http://www.visionlearning.com/library/module_viewer.php?mid=61
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.htmlhttp://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
Protien
Yes, protein builds muscle. To build muscle adequate amounts of protein needs to be ingested --consumed—eaten-- in proper amounts, at proper times, Protein also aids in the repairing of muscle, tissue and blood as well as ones internal organs, bones, teeth, skin hair and nails. That is why when one has been really sick, or has had body parts injured, one is encouraged in consuming high protein foods.
Protein—as defined in the dictionary
pro·tein ( P ) Pronunciation Key (pr t n , -t - n)n.
Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes (http://www.dictionary.con/)
In addition, most protein sources are of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids, referred to as complete proteins. Proteins found in vegetables are usually scarce of one or more of the essential amino acids, thus referred to as incomplete proteins. Nevertheless, you can combine 2 incomplete vegetable proteins to make a very high quality complete protein, as found in beans and rice.
How much protein does one need a day? The Canada Food Guide states 2-3 servings daily. Intense workouts—a swimmer may need more, depending upon ones body mass.
How can protein help the swimmer? It builds muscle, energizes blood and keeps overall bodily organs in good health, thus enabling the body to recover from workouts and maintain energy levels over long periods of time. Eating good protein 48 hours prior to an event can enhance performance.
Here are some articles that may be of interest to you. There are many on line and are worth reading. Don’t let the web address fool you.
Lesson 3 - Carb, Protein, Fat...How Much is Enough?
http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx?TabId=436&Alias=Rainbow&Lang=en-US&mid=603&ItemId=520
All about Protein, Different Sources and Combining Proteins, by Nathan Underhill http://www.teenbodybuilding.com/nathan18.htm
Diet and Timing by Charlie Poole
http://www.bodybuilding.com/fun/charlie2.htm
Face Off Fiesta
Prep: 5 min Ready in: less than 30 Makes 4 servings
1 lb lean ground beef
1 box macaroni and cheese
1 can chili style tomatoes (19 fl oz/ 540 ml)
1 cup water
1 cup shredded cheese (tex mex is suggested, but any will do)
Brown meat in skillet; drain
Add the macaroni and the cheese sauce mix to the skillet. Add tomatoes and water. Bring to boil. Simmer until macaroni is cooked, about 15 minutes
Top with cheese. Reduce heat to low, cover and let stand until cheese melts
Tips
Add can of kidney beans, liquid and all (increases the protein). Stewed tomatoes work too, but extra seasoning may be needed. I add taco-seasoning mix, about a tablespoon.
Dehydration is the number one cause of fatigue in athletes. Encourage swimmers to drink a large mouthful of water every 15 to 20 minutes.
Vitamins and minerals are essential to good health and strong performance. Athletes must make sure they are getting the required vitamins and minerals through the food they eat. Sources of vitamins and mineral are found in all foods. Some have more than others. There are vitamins and minerals that start with Vitamin A and end with Zinc-practically covering the entire alphabet.
For example, Vitamin A is found in foods like liver, fish, egg yolks and fortified dairy products. Problems associated with deficiencies are
· night blindness
· impaired vision
· reduced growth in children
· dry skin and eyes
· lowered resistance to infection
The functions/potential benefits are:
· helps for and maintain healthy skin, eyes, teeth, gums, hair, mucous membrane and glands
· necessary for night and color vision
· important to resisting infectious diseases
· important for normal growth in children
· involved in fat metabolism
Or, Vitamin B1 (thiamin), found in foods such as whole grains, enriched cereals and breads, meats, beans and nuts. Problems associated with deficiencies are:
· headaches
· fatigue
· psychological disturbances
· muscle cramps
· depression
· nausea
· numbness
· anorexia
· can lead to Beriberi, muscle wasting, heart failure and nervous system failure
The functions/potential benefits are:
· aids in energy utilization from food by promoting proper carbohydrate metabolism
· necessary for proper functioning of the nervous system and muscles, including heart muscles
Then there is vitamin B2, B3, B12, vitamin C, D, E and so one all the way to the mineral zinc, which is found in seafood, lean meat, whole grains and legumes.
Check out the following web sites to get the entire story/information on vitamins and minerals, and to see what the difference between the two are.
http://kidshealth.org/kid/stay_healthy/food/vitamin.html
http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html
http://www.centrumvitamins.ca/content/resources/default.asp
Smoothies/shakes and soups are great ways to get many vitamins and minerals. Here is a general smoothie recipe I use for my children. You can alter the ingredients for personal tastes
In a blender add
½ tray ice
1-2 cups water (depending on how thick you want it)
½ can frozen juice concentrate (any flavor)
2 cups frozen mixed fruit (can be fresh)
1 tablespoon of ground flax seed
1 tablespoon wheat germ
1 tablespoon bran
1 cup plain yogurt (leave out if you want the shake to be dairy free)
1 tablespoon liquid honey
Blend until smooth.
Experiment with flavors. I add 1tablespoon of grains per child. Fruit juices may be replaced with water. Great for breakfast or before practices/workout—bit easier to digest too. Remember, allow up to 1 hour to digest food before working out. This avoids stomach cramps and the “sick to my stomach” feeling while practicing/working out. Good as a pre race day food too.
Beans, Pulses and Legumes
Beans, peas, and lentils are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrate, fiber, protein, and such minerals as potassium, magnesium, and zinc. In addition, they are low in fat and are very affordable.
Legumes come in a wide variety to satisfy individual preferences. Beans, in particular, can be seasoned with garlic, onion, spices, salsa, or even cheese to enhance their flavor. They are great additions to soups and salads as well. Some of the varieties you may want to try include pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, yellow or white beans, and soybeans.
Here are some excellent web sites on beans (pulse) and legumes.
Why Beans Are Good For You This web site is excellent—kind of like the bean bible
Diet and Fitness by ivillage.co.uk Discusses beans and the pulse groups (split peas etc.) and legumes
Central Bean—how to cook beans etc.
Whole Foods Market—sample graphics, info on bean/pulse/legume varieties and recipes
The Cook’s Thesaurus: Another excellent resource on beans, includes excellent graphics.
Sport Drinks http://orthoinfo.aaos.org/fact/thr_report.cfm?survey=survey
Nutrition update
Here is information on Hemp Hearts, a food you may wish to include in a swimmer’s diet, especially with regionals and provincials coming up. At the end of the article are some helpful web sites
FACTS ABOUT HEMP HEARTS
HEMP HEARTS™ ARE ABOUT 1/2 OIL AND 1/3 PROTEIN -- FOR CELLULAR HEALTH AND ENERGY:
• Greatly exceeds most energy bars for energy and provides this energy in a better form – not sugar and saturated
fats.
• Greatly exceeds most energy bars for protein and provides a complete spectrum of vital, natural proteins.
• Four tablespoons Hemp Hearts (42 g), enough for a meal on cereal, fruit, yogurt or salad, contains 240 cal energy.
• Contains 15 g essential fats (11.4 g Omega 6 and 3.6 g Omega 3), 2.7 g mono-unsaturated fat and 2.1 g
saturated fat.
• Serving also contains 15 g protein, 2.5 g fiber, 4.5 g carbohydrates, many natural vitamins and minerals--no
cholesterol.
CONTAINS ALL THE REQUIRED PROTEINS IN THE BEST PROPORTIONS FOR HUMAN NUTRITION:
• More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food.
• Better spectrum of available proteins than soybeans--without the soybean anti-nutritional factors.
• An excellent protein product for everyone – mothers, babies, body builders, convalescents, old folks.
• Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp
foods.
From world wide web http://www.greathealth.org/hemphearts.pdf
Alberta Hemp Products http://www.storesonline.com/site/1609006/page/45029
http://www.theworldexpands.com/hemphearts2.html
http://www.gremlinproductions.ca/hempseed.htm
This product can be ordered on line, purchased from health food stores and Hill’s Pantry.
