2016 is finally here!
This is the year that all the hard work pays off. But in these six months leading up to the Trials, as the excitement builds, the seemingly small things like what you eat and drink can slip through the cracks even though they are key to performing at your absolute peak. To continue with our high performance training techniques, this month we are discussing the importance of fueling. What you put into your body affects what you get out of your body and your training.
December and the holiday season were full of feasts, with lots of desserts and extra calories that can negatively impact your training and performance. We’ve got some tips that can help you keep your body clean and performing at its peak.
Eating Right
Fueling before exercise and refueling afterward are key to keeping up elite performance. Proteins are vital for both energy and recovery, but there are other nutrients that are just as important. When thinking about what food groups to include each day, stick to the following: fruits, vegetables, starches and grains, meats and fish, dairy, and healthy substitutes such as tofu or eggs. Fresh produce is a large component of healthy nutrition. Given the choice between fresh fruits and veggies, and processed/packaged food, opt for the fresh items. Check out our blog post that helps athletes keep fueled without breaking the bank.
Bridge Tip – Set a limit for yourself on how many junk food items you can have each month. Set the number as low as possible and reduce it each month leading up to Trials so you cut out non-fuel altogether in order to be at peak performance in Omaha.
Staying Hydrated
The number one rule here is to always have a water bottle within reach, not just when you’re exercising. Drinking fluids is important even when you don’t think you’re getting dehydrated. Even in winter, dehydration can happen quickly when exercising vigorously (like training for Trials), so don’t forget to hydrate when it’s cold. How you hydrate is also important. Water is great most of the time, but when you’re really pushing yourself and sweating, you need electrolytes to recover fully and quickly.
Finally, staying hydrated, along with these other tricks, keeps energy levels up so you can recover better and perform longer.
Bridge Tip – Try and use more than one water bottle. Using the same water bottle for more than a week, especially through the winter and flu season, can lead to challenges with your immune system that can harm your training. Washing your bottle frequently and cycling between bottles can help reduce the risk of getting sick.
By eating right and staying hydrated, you are keeping the momentum going in your 2016 Olympic Trials preparation.
Good luck – make everyday count!
#Bridge2Rio
About BridgeAthletic
BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.
About Nick Folker
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day. We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.
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