Nutrition

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Should be based upon energy demands. The craving of carbohydrates tells me that:

  1. The athlete did not warm up well enough
  2. The athlete does not have a developed aerobic base
  3. The athlete is working consistently above AT
  4. The athlete’s glucose stores need replenishing.

Protein Intake

Although some water polo players believe high protein intake is needed, current evidence indicates that 20-30g of protein should be consumed immediately after a workout, which optimizes muscle protein synthesis (Moore et al. 2009).

Fuel to Support Training, Recovery, and competition.

Carbohydrate needs are not static, but reflect daily, weekly, or seasonal changes in exercise within a periodized training program (Holway & Spriet. 2011).

Training Routines during the preseason and pre-competition phases, when twice-daily or three-a-day training sessions are commonplace, will require more aggressive daily fueling strategies. In fact, swimmers consuming a lower carbohydrate diet fail to maintain high quality workouts during intensified swimming blocks (Costill et all. 1988).

Carbohydrates

Requirements are with in 4-8 g per kg of body weight.

Higher intake may be required in younger players to accommodate growth and development, leaner athletes with high daily energy requirements, or athletes striving to gain lean muscle mass to maintain a positive energy balance.

Look up energy balance and positive energy balance.

The lower range recommendations for carbohydrate intake are probably suitable for athletes with high body fat levels.

Consuming carbohydrate during a game to fuel the brain for attention and decision making is as important in team

    1. Drink plenty of water (about ½ your bw in oz) 
    • Hydration is key to optimal function as every biological process that our body does requires water 
    • Negative consequences of not enough water include
      • Mental malaise 
      • Inability to focus  
      • Decrease in physical energy output 
    1. Stop eating at 80% percent full 
    • We take time to process “fullness” this will allow for us not to overeat 
    • When we eat slowly we take time to break apart our food and “pre-digest it” 
    • We also allow ourselves to get a feeling of satiation and don’t over eat 
    1. Eat Frequently (Meta Analysis Find that There is no Evidence Supporting this Idea) 
    • This is not to “keep our metabolism running” but so that we dont calorically restrict ourselves through the day and then give into cravings at night before we go to bed 
    1. Eat protein at every meal (meta Analysis only on protein supplementation) 
    • Protein make us feel full, provides the building blocks for recovery by repairing tissue 
    1. Eat fruits and veggies at every meal 
    • Every meal is a lot but it ensures a plethora of phytonutrient content throughout the day as well as lots of fiber with every meal which is lacking the in the American diet 
    1. Focus on real foods 
    • A lot of foods are massed produced and the nutrients are stripped out of them. 
    • Following up on the last pillar, processed foods have little to no nutrient value except for macros that usually come at an inflammatory cost 
    1. Avoid Inflammatory food 
    • To cap off from the prior two pillars, we want to avoid foods that cause inflammation in our gut, when it comes down to it, if we can’t digest what we eat, we aren’t taking in fuel and nutrients to recover

     

A lot of athletes have a hard time knowing what to eat before, during, and after practice. It is my position that most water polo athletes in my area are underfed which is why they are so skinny. It is my goal to make it easier to understand the basics of metabolism and nutrition. I hope to take some complex ideas around nutrition.

 So when it comes to eating pre and post practice we need to first think about:

  • What did we eat leading up to practice?
  • How long was it before practice?
  • What did you eat?
  • Did you exercise already?

 If you are under-fueled going into practice then not practicing proper pre practice nutrition you are not going to have the energy to fuel your training.

 This will affect your energy, cognition, and explosiveness.

The keys are

Timing: Eat a meal 1-2 hours before. The denser it is the more time it will take to adjust.

Contents: Carbs and Fat before practice. No protein!

Additives: Pre work out. Try to use Beet root instead of more processed pre workouts

Pre Practice Nutrition

Goal: Produce Energy

When: Liquid- 30-40 min before Practice, Whole food- 1-2 hours before Practice

Rules: Liquid is better, Carbs + Fat

Our Snack: Beet Root Powder + Almond Milk

Intra Practice Nutrition

Goal: Replenish Muscle Glucose + Avoid Muscle Degradation

Rules: Liquid only

Our Snack: BCAA’s or Gatorade

Post Practice Nutrition

Goal: Protein Synthesis + Replenish Muscle Glucose

Rules: Carbs + Protein, 45 min Insulin Window

Our Snack: Plant Protein, Fiber Supplement + almond Milk or Eat a full meal

Hopefully this helps if you have any questions please reach out. In Health,

Coach X