Ēd pareizi un peldi ātrāk!

Pareizs uzturs ir sportista veiksmes atslēga. Pareizās ēdiena un uzkodu izvēles katru dienu ievērojami uzlabo Tavu sniegumu treniņos un sacensībās. Tu spēsi trenēties ar lielāku atdevi, ilgāku laiku, Tavi muskuļi atjaunosies ātrāk un, pats svarīgākais, Tu spēsi peldēt ātrāk sacensībās. Un tas vēl nav viss. Tava imūnsistēma kļūs stiprāka, kas nozīmē, ka Tavus treniņus un sacensības neietekmēs pēkšņa saslimšana vai saaukstēšanās.

Ogļhidrāti ir galvenais dzinējspēks

Ogļhidrāti ir Tava ķermeņa vēlamā “degviela”, ja intensīvi nodarbojies ar sportu, īpaši – ar peldēšanu. Regulāri ēdot ogļhidrātus saturošus ēdienus, tu spēsi trenēties ar lielāku atdevi, lielāku enerģiju. Visām ēdienreizēm un uzkodām vajadzētu saturēt ēdienus ar augstu ogļhidrātu saturu. Tomēr jāņem vērā, ka ne visi ogļhidrātus saturoši ēdieni ir vienlīdz labi. Labas kvalitātes ogļhidrāti padarīs tevi enerģisku un veicinās labu veselību. Labos oglhidrātus satur tādi produkti kā: pilngraudu maizes, pilngraudu brokastu pārslas, auzu pārslas, makaroni, brūnie rīsi, kvinoja, sautēti kartupeļi, saldie kartupeļi jeb batātes, kukurūza, pupas, zirņi, lēcas, svaigi augļi.

Proteīni jeb olbaltumvielas ir svarīgi muskuļu atjaunošanās un augšanas procesos

Tavam ķermenim nepieciešama arī regulāra proteīnu deva, kas palīdz atjaunot muskuļus un sekmīgi ietekmē to augšanu. Nav nepieciešams patērēt pārlieku lielu proteīnu daudzumu, jo liekie proteīni nevis pārvērtīsies lielākos muskuļos, bet gan tiks sadedzināti treniņu laikā vai arī uzkrāsies kā tauki. Katrai ēdienreizei vajadzētu saturēt mērenu proteīnu daudzumu – tavas plaukstas lielumā vai – vienu ceturtdaļu no šķīvja. Arī uzkodās vēlams pievienot nedaudz proteīnu. Viegli sagremojami proteīnus saturoši produkti ir piens, siers, jogurts, vārītas olas un rieksti.

Pareizs uzturs pirms treniņa

Pirms – treniņa uzkodu vai ēdiena izvēle ir atkarīga no tā, cik daudz tev ir laika līdz treniņa sākumam, kā arī kurus ēdienus tavs ķermenis spēj viegli pārstrādāt. Ēdienam vai uzkodai pirms treniņa būtu jāsatur daudz ogļhidrātu, lai tu būtu enerģisks.
Jo vairāk laika tev ir pirms treniņa, jo vairāk proteīnu vajadzētu iekļaut uzkodā. Daži labi pirms-treniņa ēdieni un uzkodas:
2 stundas pirms treniņa: Toster maize un vārītas olas, vai sendvičs ar šķiņķi vai vistas gaļu. Vai sautēts kartupelis ar sieru un pupiņām, vai rīsi ar liesu gaļu un dārzeņiem.
1 stundu pirms treniņa: Pilngraudu brokastu pārslas ar pienu, vai musli ar zema tauku satura jogurtu, vai toster maize ar nelielu daudzumu zemesriekstu sviesta un ievārījumu, vai paštaisīts jogurta-augļu smūtijs.
30 minūtes pirms treniņa: Tā kā tev nav īpaši daudz laika, lai ķermenis pārstrādātu ēdienu, izvēlies kaut ko vieglu, piemēram, banānu, musli batoniņu vai maizīti ar graudiem vai žāvētiem augļiem.
Pirms treniņa uzkodā vienmēr atceries par dzērienu, vislabāk – ūdeni, lai tavam ķermenim treniņa sākumā būtu pietiekams ūdens daudzums.
Pareiza uzkoda pirms treniņa uzlabos ne tikai tavu enerģijas līmeni, bet arī koncentrēšanās spējas un motivāciju!

Pareizs uzturs pēc treniņa

Pēc treniņa vēlams paēst tuvāko 30 minūšu laikā, lai nodrošinātu ķermeņa reģenerācijas procesu. Izlaižot ēdienreizi pēc treniņa, ķermenis nespēs tik efektīvi atjaunot muskuļus. Šis ir ļoti svarīgi tajos gadījumos, kad tev ir divi treniņi dienā.
Uzkodai tuvāko 30 minūšu laikā pēc treniņa vajadzētu saturēt pārsvarā ogļhidrātus (40-80g) un proteīnus (10-20g). Uzkodai vajadzētu saturēt maz tauku, lai nodrošinātu ātru ēdiena pārstrādi un muskuļu atjaunošanos. Noteikti vajadzētu iekļaut arī šķidrumu (smūtiju, zema tauku satura pienu, dzeramo jogurtu).

Daži pēc-treniņa uzkodu piemēri:

Musli batoniņš un tasīte ar zema tauku satura grieķu jogurtu
Zemesriekstu sviesta un ievārījuma sendvičs
Sendvičs ar medu un 2 vārītas olas
Zema tauku satura siers, pāris sāļie cepumi un augļi
Dažādi proteīnu/sporta batoniņi
Atceries, ka pareizas uzkodas pirms un pēc treniņa palīdzēs tev trenēties ar lielāku atdevi, kā arī ātrāk atjaunoties, lai tu spētu trenēties tik pat enerģiski arī nākamajā dienā. Ilgstoši ievērojot pareizu uzturu, tu spēsi trenēties smagāk, vairāk, līdz ar to uzrādīt labākus rezultātus sacensībās!

Abby Knox “Eat Right, Swim Faster”

Abija Noksa ir sporta uztura speciāliste, peldēsanas trenere, peldēšanas meistare un māte 3 peldētājiem.
Avots: https://swimswam.com/eat-right-swim-faster-nutritional-guide/, skat. 22.01.2018.

Nutritional Guide is courtesy of Abby Knox

Getting your nutrition right is key for athletic success. The right meal and snack choices every day will significantly improve your performance in training and competition. You will be able to train harder for longer, recover quicker between swim practices and, most importantly, race faster at swim meets. Not only that, but you will stay healthier throughout the season, which means fewer training days and competitions missed through sickness.

Carbohydrates are the essential fuel for high performance athletes

As an athlete, carbohydrate is your body’s preferred fuel, especially for high intensity swimming. Eating carbohydrate foods at regular intervals throughout the day will top up your muscle fuel and allow you to push yourself harder in training. All of your meals and snacks should be based on carbohydrate foods. However, not all carbohydrate foods are created equal. The quality of your carbs counts! Good quality carbohydrates will energize you, promote good health and help you perform at your best. Good carbohydrate choices are whole grain breads, whole grain breakfast cereals, oats, pasta, brown rice, quinoa, baked potatoes, sweet potatoes, sweetcorn, chick peas, beans, lentils and fresh fruits.

Protein is essential for muscle repair and growth.

Your body also needs a regular intake of protein for ongoing muscle repair and growth. It is not necessary to consume high amounts of protein as any excess protein will not turn into more muscle, but will be burned as fuel or stored as fat. Each of your meals should include a moderate serving of lean protein, the size and thickness of the palm of your hand or one-quarter of your plate. For snacks, include some protein with your carbohydrate food. Convenient, easy protein sources for snacks are milk, cheese, yogurt, boiled eggs and nuts.

Pre-Training Nutrition

Your pre-training meal or snack depends on how much time you have before your training begins, what foods you tolerate and your personal preference. Your meal or snack should always contain mainly carbohydrate to top up your muscle fuel which will allow you to push yourself harder and get the most out of your training session.

The more time you have before training, the more protein you can include in your snack. Some good pre-training meals and snacks include:

2 hours before training: Toast and boiled eggs, or a sandwich with ham or chicken, or a baked potato with cheese and beans, or a rice bowl with lean meat and veggies.

1 hour before training: whole-grain cereal and milk, or granola and low-fat yogurt, or toast with a small amount of peanut butter and jelly or a homemade smoothie made with fruit and yogurt.

30 mins before practice as you don’t have much time to digest your food, choose a light carbohydrate snack such as a banana, or a granola bar, or a bagel, or raisin bread.

Always include a drink with your pre-training snack so that you start practice hydrated.

A good pre-training snack will not only increase your energy levels but will increase your concentration and desire to work hard, which will make your coach very happy!

Post Training Nutrition

Eating as soon as possible after training (especially during the first 30 minutes) is the key to starting your body’s recovery process. Missing this prime recovery window will reduce your ability to optimally refuel and repair your muscles. This is especially important if you have two training sessions in one day.

Aim to eat a quick snack within 30-minutes of finishing training. The snack should contain mostly carbohydrate (40-80g) with some protein (10-20g). The snack should be low in fat to speed up digestion which refuels your muscles quickly. You should also include some fluid with your snack. Low-fat flavoured milks (like chocolate milk) and smoothies made with low-fat milk or yogurt are great, convenient options. They check all the boxes for your carbohydrate, protein and fluid needs! Some other good post training snack options include:

Granola Bar and cup of low fat Greek yogurt
Peanut butter and jelly sandwich
Honey sandwich and 2 boiled eggs.
Low fat cheese and crackers plus fruit
Sports Recovery bar (check the amounts of carbohydrate and protein on the wrapper)
Remember, eating a pre and post training snack will help you to train harder and recover quicker so you can train hard again the next day. Being able to consistently train hard will mean you will gain more benefit from your training and swim faster at meets!

About Abby Knox, author of Eat Right Swim Faster.

She is a registered dietitian, accredited sports nutritionist, swim coach, masters’ swimmer and mother of three competitive swimmers. Her passion is helping swimmers, coaches and parents know what to eat and when to eat for maximum swimming performance. “Eat Right, Swim Faster” is a practical, easy to read guide on sports nutrition specifically for competitive swimming. Eat Right, Swim Faster is available from Amazon (see the link above) and all good on-line bookstores.

Abby has worked as a nutrition professional for 23 years. She started her career in clinical dietetics, specializing in paediatrics and gastroenterology. In 2003, Abby moved to New Zealand with her family and was drawn to a career in sport. She obtained a postgraduate certificate in advanced sports nutrition from Otago University and began helping athletes improve their sporting performance through good nutrition.

Abby moved to Canada in 2008 and became involved with the Foothills Stingrays Swim Club (FSSC) as a parent to three competitive swimmers and a nutrition resource for the club. She also provided sports nutrition education to various individuals and sports clubs in and around Calgary. In 2014, Abby became a coach with FSSC and continued her nutrition career by writing a book on the subject. She published ‘Eat Right, Swim Faster’ in March 2017.

Abby’s educational background, professional experience and life skills have given her a unique insight into the nutritional needs for successful competitive swimming. She uses all this experience to provide an informative nutrition seminar to help athletes make the right food and drink choices at the right times. The seminar is presented in a simple, interactive style to help athletes use nutrition to maximize their health and swimming performance.

Source: https://swimswam.com/eat-right-swim-faster-nutritional-guide/