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Swimming Nutrition

Swimming Nutrition Swimming is one of the most difficult sports in terms of meeting your bodies nutritional needs. Whether it be a short distance or long distance swimmer, swimmers burn through an extraordinary amount of calories and micronutrients. Swimmer rely on power, speed and endurance, not only in competition but practice. Most of the energy demands of swimming surround the demands of practice and peaking. Michael Phelps was famously quoted as eating over 10,000 calories a day just to maintain his energy levels and muscle mass. Understanding the demands of swimming on the body is just the first step in ensuring optimum performance. Nutrition for Swimming The average high level swimmer needs to consume around 4,500 calories a day in order to maintain optimal performance. The primary fuel for swimming is carbohydrates. Swimmers should eat primarily complex carbohydrates for meals and simple carbohydrates for a snack shortly before practice and competitions. In order to compete optimally a swimmer requires 65% to 73% percent of their daily caloric intake to come from carbohydrates, 12-15% from protein and 15-20%% percent from fat. Lactic acid build-up and cramping is also a big concern for many swimmers. With proper nutrition and supplementation cramps and muscle fatigue due to lactic acid can be greatly reduced or eliminated all together. Our certified staff has under gone some of the most rigorous training available, including the USADA drug...

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Lacrosse Nutrition

Lacrosse Nutrition Often called “the fastest sport on two legs,” lacrosse varies from low to very high intensities, relying on all the major energy systems. Elite lacrosse athletes need a combination of physical and mental traits to be successful: strength, speed, agility, and endurance, quick reaction time, fine motor skills, and sharp focus. Improper diet or refueling can lead to deficiencies in these areas as well as leaving the athlete vulnerable to injury. Fueling for lacrosse requires consistency to keep up with the demands of the sport. Whether it is because of a lack of time or neglect, many athletes skip meals and fail to hydrate fully, leading to fatigue, heavy legs and muscle cramps. Having a plan in place for fueling and hydrating will ensure that your body stays strong and recovers well through all phases of training. Nutrition for Lacrosse The primary fuel for a lacrosse player during competition is carbohydrates. In order to compete optimally a lacrosse player requires 40 to 60 percent of their daily caloric intake to come from carbohydrates, 20-40% from protein and 15-25% percent from fat. In other words, your diet should be nearly 50% carbohydrates and 50% protein & fats, with an emphasis on healthy fats. Not all carbohydrates are created equal.  A whole wheat bagel is a better option than a doughnut. Pasta and sweat potatoes should be chosen over fried foods...

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