Splash - March / April 2011 - (Page 20)
gARReTT WeBeR-gALe: atHLetic FOODie™
NUTRITION FOR cOmpetitiOn
h spring. Warm temperatures, blooming flowers and the absolute grind of championship meets. Whether it’s a regional meet, state meet, Y Nationals or the NCAA Championships, they are all tough. For me, NCAAs meant swimming as many as 14 races over three days, with early mornings and late nights. I was dead by the time NCAAs was over. Perhaps you have felt the same way after one of your big multiday meets. The hard work you put in all season certainly helps you perform well during intense competitions. You can also help yourself by thoroughly warming down after every session, resting as much as possible (get in some cat naps), stretching and eating right. Now it’s true you might not have a lot of control over what you eat. It could be that your only choice is what the team serves you. What do you do if pepperoni pizza is the only option on the menu? Here are a few suggestions: Eat well before you leave for the meet. Complex carbs, lean protein, lots of fruits and vegetables and even a treat or two. DO NOT make the mistake of adding five pounds of flab during the last two weeks of your taper. Enter your big meet as a lean, mean, swimming machine.
Breakfast can be your salvation. Yes, it provides fuel for the day, but it is usually an opportunity to eat some great food. Oatmeal, whole-wheat toast, fruit, yogurt and juice are common breakfast staples. Eat an egg and a slice of bacon if you feel the need. Also, be sure to walk out with a banana, an apple and some oranges. Grab one of those little boxes of cereal. Choose something like Cheerios or Shredded Wheat instead of the sugary stuff. You can eat these takeaways later. Lunch is also critically important. Replenish after the morning session. Putting down a nutritional base for what is yet to come cannot be overlooked. Don’t skip this meal for a nap. Skimp on lunch, and your body will be behind the competition. No matter how hungry you are, don’t binge on junk food. Finally, you might be absolutely spent after that last relay and just feel like going to bed. Don’t do it without eating. At the end of the day, your body needs nutrition more than ever. Have some of the nutritional goodies mentioned above in your backpack for immediate use after your last race. Drink plenty of fluids. Then get to the team dinner, eat and get to bed. My NCAA experiences were some of the most memorable of my career. They were also some of the toughest. You’re going to be tired at the end of a big meet. You’re going to be physically and emotionally spent. Never let those feelings get in the way of taking care of what your body needs. How you feel and how you perform will be better if you eat right.
eat, but you can 2 You might not control what you are given to some dried fruit, control what you BRING to eat. How about nutrition bars, a jar of peanut butter and a loaf of whole wheat bread? Maybe bring some carrot sticks or some chopped-up veggies. Sure, have a piece of pizza, just pack in a few good things before you do.
SPLASH • November/December 2010
Table of Contents for the Digital Edition of Splash - March / April 2011
Splash - March / April 2011
Swim Briefs/sound Waves
Grand Prix/justin Case
Strength & Conditioning
Keys to Success
Why College Swimming?
So You Want to Swim in College?
2011 NCAA Preview
Top Ten Lists - Long Course Meters
Getting to Know
Swim Nut Zeke
On the Ipod
Splash - March / April 2011