Welcome to Coach's Corner
COACHES CORNER NEWSLETTERS
August 16, 2011 Regionals Wrap Up Newsletter
August 22, 2011 Provincials Wrap Up Newsletter
Food and swimming
These should be eaten 1 to 2 hrs before practises and meets! This will ensure they are properly ready to work hard with much better chances of "not" cramping and sustaining much needed energy through practise :)
Athletes participating in an exhaustion test that consumed low-gi foods as part of their pre practice/race performed 20% longer then athletes who ate hi-gi foods...
Here are a few handy low-GI snacks.
1 cup raisin bran, milk and a banana
1 packet of oatmeal, "pure" orange juice and a Apple
1 bagel, an Orange and 3 fig newtons
1 cup of yogurt with fruit, 1 blueberry muffin
1 cup of raisins, 1 chocolate milk
Bowl of spaghetti with sauce and sport drinks
And my Favorite... my swimmers smoothie. Found on the website.
-----------------------------------------------------------------------------------------
Glycemic index - (GI): This is a measure of how quick carbs are broken down and enter the blood stream. LOW GI is long energy, slow to release into body. Hi GI breaks down quick, but is short term energy. Medium GI... well, it's in the middle.
Low GI - these types of foods should be eaten 1.5/2 hrs BEFORE meets/practices.
Most fruit... bananas,oranges, grapes, grapefruit. Peas, carrots, beans, sweet potato. Pasta, 100% real fruit juices, smoothies :) bran cereals, low fat ice cream, non fat milk, low fat yogurt, chicken nuggets "good ones" and popcorn.
Medium GI - these types of foods should be eaten1hr before meets/practices.
Shredded wheat, wheat breads, pineapple, pizza "healthy types" table sugar, sports bars! Oatmeal, healthy cookies, chocolate bars, corn, bran muffins, soft drinks and honey.
High GI - these types of foods should be eaten during meets/practices.
Corn flakes, bagels, baked potatoes, white breads, English muffins, white rice, crakers, pretzels, sport drinks!, cherrios, cereal, cereal bars, jelly beans and pancakes.
Jeritt's Swimmer's Smoothie!!!
1/2 large banana or kiwi
1/3 cup whey protein
1/4 cup blueberries frozen/fresh
1/2 Tbs. flaxseed oil
1/2 Tbs. honey/honey pollen or pure apple juice "honey is the best :)"
1 tsp. psyllium seed husks
8oz water, or 4oz water/4oz any kind of milk
Blend and enjoy!
Keeps skin young, body regular "fibre", antioxidants, o-megas "essential fats", good energy, repair muscle faster, blood stabilizer "honey" An all around great drink that tastes good!