here - Klein Oak Swim and Dive

2 packets instant
oatmeal
60g
½ C raisins
57g
2 pieces whole
wheat bread
30g
1 C pasta
45g
1 C rice
45g
energy bar
45g
multigrain cereal
40g
1.5 g/kg
immediately after
Ex) 70 kg athlete =
105 g
Additional 105 g 2
hr later
16 ounces
Gatorade
28g
English muffin
26g
1 C fresh OJ
25g
Ex) 54.5 kg = 82 g
Additional 82 g 2 hr
later
2 Tbsp Jelly
30g
1 med-lg banana
30 g
med apple
20g
Carbohydrates
Training:
Carbohydrate-rich
diet
5-7 gm/kg*/day
(Soccer 6-12
g/kg*/day)
Ex) 70 kg (154-lb)
= 350-490 g/day
Ex) 54.5 kg (120-lb)
= 273-382 g/day
1-4 h precompetition:
4 h prior 4g/kg*
1 h prior 1 g/kg*
Ex) 70 kg = 280 g
1 h prior
Ex) 70 kg = 70 g
Ex) 54.5 kg = 218 g
1 h prior
Ex) 54.5 kg = 54.5
During
Competition >60
min:
30-60 g/hr
A mixture of
maltodextrin and
fructose may be
more beneficial
than one
carbohydrate
source
24oz Sports drink =
42 gm carbs
*1 lb = 2.2 kg
Recovery: restore
muscle glycogen
Christine A. Rosenbloom, ed. Sports Nutrition:
Client
Education
PREPARED
BY MONICA
BEARDEN, RD
Handouts. Chicago, Ill: American Dietetic Association; 2006.; Med Sci Sports Exerc 2005; vol 37, no 3, 426-432
Recovery Food Ideas
Meal or Snack
Energy, kcal
Carbohydrate, g
Protein, g
Fat, g
2 slices whole wheat bread; 2 tsp light cream cheese;1
egg, cooked; ½ cup fresh baby spinach; 1 navel orange
445
61
18
17
1 English muffin, toasted; 1 slice low-fat (2%)
American cheese; 1 cup low-fat yogurt, 1 serving fresh
fruit
450
78
17
8
3 mini bagels topped with 1 Tbsp low fat cream
cheese; 1 cup fresh berries, water
365
73
10.6
5
1 cup grapes; 1 oz pretzels with 1 Tbsp peanut butter
308
52
8
9
8 oz light yogurt, ½ kiwi fruit, ½ cup low-fat granola
335
55
13
7
Grilled sandwich: 2 slices whole wheat bread, 1 slice
290
low fat (2%) American cheese, 1 oz deli roast beef, 1 oz
chicken, 1 oz lean ham
27
26
8
1 whole grain bagel with 1/3 cup marinara sauce and 1
oz low-fat (part skim) mozzarella cheese, broiled, 8 oz
skim milk
260
37
15.3
6
8 oz low-fat chocolate milk; 1 cup fresh apple or pear
(1 medium-large)
230
45
8.3
3
Prepared by Monica Bearden, RD