We requested Jenny Fridlund, vitamin counselor for the Swedish Olympic Committee, cross-country snowboarding group, crusing group and the swimming group, in addition to proprietor of the “Alla Tiders Matlagare” restaurant firm in Stockholm, questions and recommendation on vitamin to assist efficiency in sport.
1. Jenny, in your expertise as a vitamin counselor, how do swimmers’ diets differ from that of skiers and sailors?
Swimmers’ diets don’t differ considerably from different athletes: there are only some variables to be considered, which presumably could have some affect on weight loss program, i.e. in case you choose to swim early within the morning or late at night time.
Having stated this, weight loss program relies upon very a lot on how arduous your coaching schedule is and the way a lot vitality you want for it. For each single athlete, the weight loss program needs to be various and full, which means sufficient carbs, proteins and fats as a way to get the fitting nutritional vitamins, mineral and antioxidants.
2. What, in your opinion, is the fitting and incorrect strategy to meals & drink?
That’s a tough query. Weight loss program will be very private: one thing that works for one individual, doesn’t essentially work for the following. However a keynote is to match the physique’s vitality want, as a way to have an environment friendly physique which is ready to preserve or achieve muscle/weight, quite than debilitating it.
Timing is essential. Carbs are important and must be eaten on the proper time, when the physique successfully wants them and naturally while you practice. Then to make the constructive setting full, it’s essential to safe the correct quantity of proteins, nutritional vitamins, minerals and antioxidants.
3. However it’s generally acknowledged that individuals typically see carbs because the enemy. Is there a advisable stability between carbs and proteins to counsel to swimmers?
Should you practice you don´t must be afraid of carbs. Your physique wants them as a way to carry out at its finest. Simply to present you an concept of physique consumption, take into account that the mind alone burns 100g of carbs per day. Throughout a ‘coaching free’ day, the physique naturally wants between 250 – 350 gr of carbs. You may then (as a tough information) add approx. 100 gr of carbs on prime of this quantity, per coaching session.
Athletes must pay particular consideration to carbs of their weight loss program, as a result of the physique finds it tough to retailer them and whether it is “empty” throughout a coaching session, it breaks down as a substitute of build up.
Carbs will be present in several types of meals, comparable to bread, muesli, oat, rice, pasta, potatoes, bananas, dried fruit and juices.
Proteins then again, are a lot simpler to retailer, so are simpler on your physique to entry when wanted. It’s essential to eat some type of protein in each meal you are taking in the course of the day. They are often present in dairy merchandise, eggs, beans, fish, hen and meat.
I typically counsel that athletes be taught to calculate the quantity of carbs and proteins current in meals, so it turns into simpler to organize and eat a balanced meal.
4. What do you counsel to snack on in the course of the day and previous to coaching?
Snacking needs to be chosen in line with the workload and the standard of the coaching. It has to comprise each carbs (ca 80 gr.) and proteins (ca 15-20 gr.). It might be a yogurt, a sandwich with chilly cuts and a glass of milk, cottage cheese and a glass of juice or a smoothie and banana.
5. And what about re-fueling meals following a coaching session?
I might counsel one thing much like what I discussed above. One thing that mixes carbs and proteins. Typically, I counsel consuming a meal inside 1 hour following a coaching session as a substitute of re-fueling meals. 10 – 12 gr. proteins, 1,2 gr. carbs / kg body weight. And one vital piece of recommendation: always remember to interchange the quantity of water you’ve gotten misplaced.
6. Are you able to give us a couple of fundamental dietary items of recommendation to keep in mind whereas coaching?
Breakfast, lunch and dinner are vital. I might add two snacks in between, and that’s sufficient. If the exercise is within the morning, it may be useful to eat a light-weight meal the night time earlier than, i.e. muesli with yogurt and a sandwich. You will want to replenish with additional vitality within the morning.
To start out a coaching day correctly, a superb breakfast is advisable: porridge and berries or yogurt and muesli. Eggs, bread with topping and a glass of juice will make it easier to in your manner.
