Preparation for Life

Preparation for Life

By Phil Hansel

Not everything we do in life is a pleasant experience. Not everything we do is beneficial. Not everything is productive. Not everything is a nurturing, loving experience. Life is full of negative, destructive experiences. Rejection, defeat and failure surround all of us. The trick is to be prepared to deal with this side of life and learn to overcome discouragement.

I have always felt that the great value of swimming as a sport is that it prepares one for life. The total swimming experience is made up of people, attitudes, beliefs, work habits, fitness, health, winning and losing, and so much more. Swimming is a cross section of lifetime experiences. It can provide so many learning situations. A swimmer learns to deal with pressure and stress, sometimes self-imposed, sometimes applied by others. One learns to deal with success and failure. One learns teamwork and discipline.

Swimming becomes a self-achievement activity. There is only one person in the water in a given lane in any race. The responsibility for performance ultimately lies with the individual. How well the individual has prepared physically and mentally to a large degree will determine the performance level.

Many swimming experiences can be of the disruptive, discouraging type. But at least a young swimmer learns that this is part of life, and the swimmer must learn to cope. By learning how to handle frustration and disappointment, the young swimmer gains confidence. The swimmer learns dedication and commitment. Through perseverance, a swimmer learns to overcome adversity. All of these experiences tend to develop an individual who is better able to handle life's hardships and face problems.

As coaches and parents, we tend to preach that hard work will lead to victory. We preach that clean living and proper training such as diet, sleep and regular attendance at workouts will lead to winning. Though in the long run for a productive successful life, these are probably truthful concepts that don't always work in short term situations. We have all been in situations where a bigger, more gifted person with poor work habits is the victor in race after race. Or we've known others who never seem to study yet get good grades. We've known business people who never seem to lift a finger, yet for one reason or another, they close deal after deal.

These things just are not fair. Yet this is one of the valuable lessons that swimmers learn: "Life is not fair." We don't all start out in life with the same physical, mental, emotional and financial resources. In that respect, "Life is not fair."

- A swimmer must learn what is fair for one is not necessarily fair for another.

- A swimmer learns we are all different and each individual controls his or her own destiny.

- A swimmer learns to emphasize given talents and skills.

- A swimmer learns to improve on a regular basis. By not setting limits and restrictions, this improvement will surely lead to success.

- A swimmer learns if he or she does their best, then there are no failures.

- A swimmer learns to set realistic goals. Once a goal is reached, then new goals must be established.

- A swimmer learns that effort becomes an individual crusade. If the ultimate goal is an Olympic gold medal, then with the proper talent, dedication, belief and support all swimmers believe it can be done.

This is the positive achievement side of swimming that I like so much. Through experience in swimming, our young people learn attitudes and habits that will remain with them throughout the rest of their life. Most swimmers learn to be "can do" people. Generally, these positive attitudes, belief in self and solid work habits will produce a terrific adult. Our society and our world are enriched by these former swimmers, as they become adults. Because of their training, they handle life with a smile. They contribute time and energy to others in every way imaginable. We can be proud of what swimming contributes to this world. Though "life is not fair," a swimmer knows how to deal with that and can achieve a balance. For the most part, former swimmers grow up to be ordinary people, but they always have that extra plus from the swimming experience. We are different and can be proud of it. It's a pity and truly "unfair" that thousands and thousands of young people are missing the swimming experience. We must open our programs to everyone. We must find ways to share our fantastic sport.

Recovery foods for athletes - Food - Jamaica Gleaner - Thursday | September 1, 2011

Recovery foods for athletes - Food - Jamaica Gleaner - Thursday | September 1, 2011

Heather Little-White, PhD, Contributor

Jamaicans have been glued to their television sets for the past few days as they watch the World Championships. You may wonder how our athletes feed themselves to recover after the rounds and enter the final race to achieve their goals.

Recovery foods are an integral part of nutrition for sports. Each athlete knows what will work best for him or her during the rounds and the final race. The way the championships are set up, athletes go the rounds with little time for their muscles to restock.

However, to get to the finals, recovery time and recovery foods are very critical during competition, and foods have to be eaten along the way. This is important so that prime fuelling time is not missed.

Athletes, their coaches and management team need to pay careful attention to the food and fluids they consume after each training period, elimination round and finals. Very often, athletes will find that they do not recover as quickly as they should. The goals after each session of physical activity are :

1. Replace the fluids you lost from sweating.

2. Replace your depleted glycogen stores.

Replacing Fluids

After each race, the priority is to replace fluids lost by sweating. To figure out how much fluid you need to replace, you need to figure out how much you lost during your run. You can do this by weighing without clothes before and after competing.

One pound of sweat loss equals 16 ounces of water. For example, if Veronica Campbell-Brown lost two pounds, then she would need to drink one litre of water to replace the liquids she lost. As a safety factor, no more than 20 per cent of body weight should be lost during competition. If this happens, it means that the athlete should increase fluid intake during competition. An easy and efficient way to self-test rehydration levels is to drink enough water until the urine is almost as clear as the water, or very pale yellow. If the urine is dark and smelly, it means that the body is not properly hydrated.

Rehydrate

To rehydrate properly, the athlete should drink frequently for up to 48 hours. Apart from water, which is well-tolerated, other recovery fluids include:

juices which supply water carbohydrates and electrolytes;

watery foods like watermelon, otaheti apple and soups which supply fluids, carbohydrates, vitamins and minerals (electrolytes);

coconut water which supplies fluids, carbohydrates and electrolytes;

sports drinks or soft drinks will supply fluids and carbohydrates.

Replacing Muscle Stores

During competition, glycogen stored in the muscles becomes depleted. It is the glycogen that provides energy for the body during the rounds and finals. Replacing glycogen stores prepares the athlete for the next round or competition.

After competition or training, the athlete should eat within 15 minutes. Within this time, the enzymes responsible for making glycogen are most active and will most quickly replace the depleted glycogen stores. The carbohydrate intake should be 0.5 grams of carbohydrates per pound of body weight, eating every hour for four to five hours.

Eating after competition

Foods high on the glycemic index are ideal to refuel the muscles equally well. Foods that are higher up on the glycemic index (like yams, baked potatoes, bread, juice, oatmeal, sports drinks, raisins, corn, sweet potato, and white rice) provide the quickest replenishment, because these foods enter the bloodstream very quickly to provide nourishment.

To supply 300 calories, the athlete may have:

• a bowl of cereal with milk and a piece of fruit;
• a bowl of soup and a piece of bread or some crackers;
• a sandwich with lean meat, tuna or egg salad;
• an energy bar and a piece of fruit;
• yoghurt with granola and dried fruit or raisins;
• pasta with meat spaghetti sauce.

Protein for repair

Adequate amounts of protein should be eaten to aid athletes in rebuilding their muscles. Protein, like carbohydrates, helps speed the glycogen-replacement process. Studies have shown that having a 3:1 ratio of carbohydrates to protein is more effective after a workout.

Source: www.runnersworld.com

Savoury Surprise Smoothie

6oz carrot juice

¹/⁴ avocado

1tbs fresh lemon juice

2oz water

1tbs freshly grated ginger

Pinch of cayenne pepper

The carrot juice in this savoury smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, a sports nutritionist in Atlanta who developed the recipe. Fresh ginger adds a sweet, peppery flavour that, according to a 2010 study in The Journal of Pain, can reduce post-exercise muscle pain.

Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories.

Calories - 161; 23g carbs, 5 g fiber, 3g protein, and 8g fat.

5 Pre-Race Nutrition Mistakes to Avoid | Active.com

5 Pre-Race Nutrition Mistakes to Avoid | Active.com

By Kelly Bastone
Runner's World

If you're like many runners, you've spent the last few months training for a big race. And as your 5K, half-marathon, or marathon approaches, you're probably taking extra care with what you eat and drink. Maybe you're loading up on carbs, drinking lots of water, ordering extra servings of broccoli and beans. But are you doing the right thing?

"How you fuel up before the race has a huge impact on your performance," says Beth Jauquet, R.D., a nutritionist for Cherry Creek Nutrition in Denver. Unfortunately, runners tend toward extremes: Skimping on fuel, overdoing food or drink, or eating foods that cause digestive disaster. Here's how to avoid common mistakes and ensure what you eat and drink in the week before your race will help you secure the PR you hoped for.

The Mistake: Eating a Box of Pasta

Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You're going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.

The Fix: Consume moderate quantities—not huge portions—of carbs for several days prior. "Massive amounts of any food throw your system a curve ball," says Jauquet. Have oatmeal for breakfast, potatoes at lunch, and pasta for dinner. "Eat just to fullness, so you don't get indigestion or have trouble sleeping," says Tara Gidus, R.D., a spokesperson for the American Dietetic Association.

The Mistake: Drinking Gallons of H20

Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes—minerals responsible for optimum muscle contraction. Diluted electrolyte levels can cause muscle weakness or cramping and, in extreme cases, can lead to hyponatremia, a life-threatening condition triggered by abnormally low sodium levels.

The Fix: In the days leading up to your race, drink fluids as you normally would to stay hydrated. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, Jauquet recommends drinking 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

The Mistake: Loading Up on Fiber

Normally, runners should make sure to eat lots of cruciferous vegetables, beans, and whole grains. And if you're used to such foods, all that roughage right before a race may pose no problems for you. But if you've been living on pizza and burgers, now is not the time to become a vegan. Loading up on high-fiber foods can cause uncomfortable gas, especially if your stomach is plagued by pre-race jitters.

The Fix: If you think fiber might be an issue, "cut back on those foods three days before a major race," says Gidus. That includes beans and bran cereals-but not fruits and veggies, which you should eat in modest portions. Think one cup of pineapple, a handful of cherries, or a few broccoli florets. But, Gidus cautions, if you're racing every weekend, reduce your fiber intake only on race day to make sure you don't trim all fiber out of your diet.

The Mistake: Skipping Breakfast

Too nervous or worried about feeling full, some runners can't face food on race morning. But without it, you're likely to bonk in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through. "There's no way to get enough fuel midrace to make up for the energy you missed at breakfast," says Jauquet.

The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can't stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won't leave you feeling overly full.

The Mistake: Trying Something New

If you've never had spicy salmon sushi, don't order it the night before your race. You won't know how a food affects you until you've tried it-and last-minute experimentation could send you bolting for the bathroom and leave you dehydrated.

The Fix: Stick with what you know for a week before race day. Check the race Web site to confirm which drinks and gels (if any) will be offered along the course so you can test them out in advance. Don't be afraid to skip the pre-race dinner or hotel breakfast: If you're not used to downing sausage burritos pre-race, you're better off sticking with a familiar bowl of pasta. As long as it isn't huge.

Eat Better

In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.

Tailor meals to meet needs of young athletes - Leader-Telegram: Food

Tailor meals to meet needs of young athletes - Leader-Telegram: Food: With high school sports starting up, you parents may be thinking
about how to help your athletes get in and stay in shape for the
season ahead.

Tailor meals to meet needs of young athletes

By Lisa Eierman Special to the Leader-Telegram | Posted: Monday, August 1, 2011 11:45 pm

With high school sports starting up, you parents may be thinking about how to help your athletes get in and stay in shape for the season ahead.

Eating right is a big part of staying in shape for all athletes, including those of high school age.

The Wisconsin Interscholastic Athletic Association website, wiaawi.org, contains healthful eating tips. To find links to nutrition topics, go to the WIAA Info tab, click on "Health" and then on "Nutrition and Wellness."

One source is the Wisconsin Milk Marketing Board's "10 Tips to Eat to Compete." Tips include:

- Focus on eating several meals and snacks throughout the day so your body has a constant energy supply.

- Choose fruits, vegetables, whole grains and low-fat dairy products for energy-refueling carbohydrates.

- Eat foods from all five major food groups to provide the proper balance of nutrients to keep your body healthy.

- Start the day with breakfast to get a jump-start for morning practices and events.

- Pack healthful snacks for after-school refueling.

Your athlete needs a balanced diet combining energy-providing carbohydrates with lean proteins and low-fat dairy foods. Other foods can be added to that base.

Choose foods your son or daughter likes to complement the main food groups.

Family cooperation

Jane Foos, a clinical and sports dietitian at Mayo Clinic Health System-Red Cedar in Menomonie, says for high school athletes, eating right is a partnership between parents and students.

The parents' responsibility is to buy groceries and make meals, while the athlete's job is to take the food and eat it at appropriate times, she says.

For example, if the parents buy bread, peanut butter and trail mix for snacks, and then the athlete needs to make a sandwich and pack a bag of trail mix to take along for a quick snack before practice.

Breakfast and lunch provide energy for the day, so athletes should not skip these meals. If they have morning practices, they should try to eat beforehand, but if they can't, then they should have breakfast immediately afterward.

Try a breakfast of cereal, a banana, milk and toast, or pack a bagel with juice and yogurt.

For lunch, good choices are a turkey and cheese sandwich with lettuce and tomato, fruit and milk, or a beef taco with rice, baked chips with salsa and milk.

Dinner suggestions include pasta with meat sauce, breadsticks, salad or cooked vegetables, yogurt with peaches and milk, or baked chicken, rice, green beans, a dinner roll, fruit and milk. These meals provide selections from all the major food groups.

Fruits, vegetables, whole grains and low-fat dairy provide carbohydrates for energy, while lean meats, chicken, turkey, fish, beans and nuts yield protein that our bodies need to keep our muscles in shape for exercising.

Healthful snacks throughout the day are important to keep the athlete's body fueled. Keep a variety of foods on hand for quick snacks.

Good choices include yogurt, granola, fresh and dried fruits, bagels, pretzels, Fig Newtons, breakfast cereal, trail mixes, 100 percent juice, instant breakfast drinks, peanut butter and crackers, string cheese, tortillas with cheese, tuna and crackers, pudding, baby carrots, cherry tomatoes, energy bars, sports drinks, smoothies, granola bars, graham crackers and popcorn.

Fluid intake is critical

Staying hydrated by drinking enough fluids, especially on hot days, is essential for good athletic performance. Here are some guidelines for athletes:

n Drink eight to 10 cups of fluid a day to avoid thirst. Check your urine color; dark urine means you aren't getting enough fluids, while a lemonade color indicates a good hydration level.

n Two to three hours before events, drink two cups of fluid.

n Drink ¾ to 1½ cups of fluid for every 15 minutes of exercise.

n After exercising, drink three cups of fluid for every pound of body weight lost.

n For events lasting 30 minutes or less, water is the best drink. Other good fluid choices are 100 percent fruit juices, lemonade, milk and watery foods such as fruits and vegetables. Caffeine-free beverages are recommended.

For longer duration events, sports drinks provide another option. These offer some energy from carbohydrates.

Some sports drinks also contain electrolytes such as sodium and potassium. The sodium helps the water and carbohydrates move into the body quickly.

Following these guidelines will help athletes have a great season.

Eierman is a registered dietitian with more than 25 years of experience in the food and nutrition field. She has bachelor's and master's degrees in nutrition and is certified as a diabetes educator by the American Association of Diabetes Educators and a certified dietitian by the state of Wisconsin. She is the owner of Nutrition First, a nutrition consulting business in the Eau Claire community, and is a registered dietitian with UW-Stout Dining Services.