Summerland ORCA Swim Club

Training Information

The 4 Corner Stones of Sportsmanship

LEADERSHIP & HEART are represented in swimmers from the top down. True Champions embody the 4 corner stones of Sportsmanship, seen in top international swimmers & coaches.

The 4 corner stones of Sportsmanship are:

Love of the Sport ~(love the artistry of swimming)
Love of Training ~ the thrill of being able to exhilarate yourself and train your body through the sport you Love
Love of Team ~ the deep appreciation of the privilege of being on the club in the first place which leads to a positive and constructive affability between members from 10&U's up to Seniors 22 year olds
Love of Competition ~ proving yourself in the sport that you love.
- Artistry of sport
- Self empowerment from personal excellence
- Pride as external excellence
- Fitness excellence

FOOD Q's POP Quiz

What is Glycogen?
Where does your body manufacture Glycogen?
What's the best way to maximize nominal/average blood sugar levels?
Why is it that long chain carbs are better than short chain carbs?
Can your resting body metabolically burn fat if your tired and not eating ?
What is the safe guard energy supply your body stores and first looks for to break down and metabolize into glycogen when you are tired ( low on Glycogen ) and resting?
Why is over training detrimental to your body's " Adaptation" ?
What's the first thing you should be eating when you are tired (low on Glycogen) to protect gains from previous training and to optimize current "Adaptation" ?
Can you train the body to use the diet you give it ?
What's the first thing you should be concerned about digesting (before training) to optimize & allow peak glycogen production ?
If your training how many meals should you eat in a day & why?
What hormone triggers tissue to metabolize Glucose / Glycogen?
Why is Sugar so "BAD" for athletes in training?
Is being aware of any of this knowledge going to help you?

Nutrition

The key to supporting good physical performance is found in Protein.

In 1993, 4 year long parallel Kinesiology studies were performed at USC, Stanford, and at Washington State in Seattle. On the USC Campus 4000 athletes were monitored while in 1000 were monitored in Seattle. Independently, both studies came to the same conclusion!

Athletes - whether training or competing, whether female or male, whether sprinter or distance athlete - all need to consume one diet. This superior diet consists of a caloric intake consisting of 30% Protein. 30% Fat, 30% Carbohydrates, and 10% in naturally occurring sugars. This is the recommended diet for ballerinas to weight lifters. Considering that protein is comparatively low in calories, and that both Fat & Carbohydrates are relatively high in calories that recommended diet is a high protein diet.

Protein itself is not the best source of energy for the human body - however the human body is best optimized to produce energy with a constant reserve of protein available. Having a reserve of protein is the green light for the body to metabolize energy for both training and competition. In times of need for energy your body will first go to break down proteins to convert into energy ~ Not Fat. You must be using your aerobic system to burn fat…

What does this mean for me when it comes to food? ~

Avoid hard to digest Foods such as peanut oil & peanut butter, corn oil, & hydrogenated oils, fried foods, and 'bad' nuts like Pistachios & Cashews.
Try to eat lots of fish, chicken, white meat pork, boiled eggs. Whole grains, soy products, lentils, long grain rice, millet, oats. Durham pastas. real bagels.
Avoid or Curtail Sugar use - even Honey and Brown Sugar.
Eat unlimited amounts of leafy Greens & Vegetables & Fresh Fruit!
For energy at a swim meet or before traing eat raisins, prunes, apricots, pears, apples, kiwi, strawberries, blueberries and currants, etc. Easy to digest nuts (not peanuts) whole almonds, pecans, walnuts (small amounts) , sunflower seeds, brazil nuts.
Stay hydrated: sip when thirsty 100% pure fruit juice ½ & ½ with water.
Eat lots of fresh fruit for color & variety
Avoid short chain starches such as white bread, etc. Eat lots of loing chain starches, oatmeal porridge alfalfa millet
Avoid caffeine and hot peppers (stimulants) - they cause the artificial release of sugar into your blood stream from cells all over your body…

Remember that having high fibre foods is very important to optimize the performance of your G.I. ( Gastro Instestinal TracT) Eat often through out the day. Eating small amounts more often trains your body to rely on coming foods rather than converting extra calories from 'Big Meals' into fat.

ORCA Swim Club
P.O Box 373
Summerland, B.C. V0H 1Z0
Phone: (250) 404-0415

e-mail: Coach Tom Best
http://orcaswimclub.net

Webmaster:Web Guy for ORCA