Spring/Summer 2008
December 2007
Nutrition
5, 4, 3, 2, 1 – essential food and drink tips for training
When it comes to training, you already know that the more you put in, the more you’ll get out. But a little help along the way never goes amiss. That’s why we’ve put together a handy nutrition guide so you can make the most of those all-important training sessions.
Get a kick start with caffeine
We’ve been hearing a lot about the benefits of caffeine before training. It makes for interesting reading – or you could call it a wake-up call.
Caffeine is no longer on the banned list of the International Association of Athletics Federation (IAAF). And research and studies everywhere are proving that it can prolong endurance and give a real power boost. For swimmers this means faster swim and split times.
But before you reach for that double espresso, it’s worth thinking about the right way to get your caffeine kick. We think the SIS Smart 1 Energizer Gel has got it all wrapped up. Caffeine works with GO-Gel technology, antioxidants and nutrients to give you more energy, get your blood flowing and cut down on cramp and muscle strain. And it tastes of lovely berries to boot.
A quick word on water
You love water. You dive into it, crawl in it, train and compete in it. But are you drinking enough of it?
Good hydration can be a tricky issue and there are lots of different mantras out there. But one thing is for certain – even if you’re only slightly dehydrated when swimming your performance will be affected.
Our advice? Invest in a drinks bottle and keep it by the pool side. Drinking regularly will keep you swimming strong. You could also try out Nuun – an easily portable, electrolyte replacement system. Each Nuun tube contains 12 tablets. Simply add one tablet to water to make a refreshing, sugar-free drink that’s packed with electrolytes. It’s a great way to stay properly hydrated and comes in tri-berry, lemon and lime and citrus fruit flavours.
Declare war on winter
Colds, bugs and generally feeling under the weather. Winter can be a challenging time for active types. But there are easy ways to boost your energy and immune system.
A lot of it is common sense. Eat lots of fruit and veg and get plenty of rest. Try tucking in to a live or bio yoghurt every day and love your onions and garlic (although perhaps not before a first date). Shitake mushrooms are particularly nifty at enhancing your immune system and don’t forget about the power of herbs. Elderberry tincture keeps flu at bay and Echinacea reduces the chances of re-infection.
Supplements can really help during the winter season. Try vitamin C, zinc and a good quality general antioxidant.
Feel on top form for training
Keeping your energy levels high during training is not always easy. The fuel that you’re running on really matters – so you’re looking for a smart snack that makes you feel good and perform well.
There are lots of energy bars out there and we’re a big fan of the SIS Go Bar. It includes two of your five a day and loads of antioxidants. There are no nasties like artificial flavours and colours. Why not try it out to make the most of your training?
Before and after
Eating in the right way before and after swimming will improve your training and recovery time as well as building your overall fitness.
There’s a lot of advice to hand, but it can be confusing. The good news is it’s not really rocket science – stick to some basic rules and you will notice a difference. Try eating a low-fat meal that’s high in carbs with some protein around three to four hours before you hit the pool. Then something that’s easy to digest (like the Go Bar) a couple of hours later. Drink plenty of water and you should be full of beans.
After swimming, you need to think about eating again. If you don’t, your recovery time can slow down dramatically – keeping you away from the water for longer. Try a sports drink if you don’t feel like eating. And if you do, adding a little protein to your snack will help.
