Swimmer’s Nutrition Seminar – Key Takeaways

There's the group of star swimmers "throwin' up the U's" after our nutrition seminar last week. You can see a few of them holding our info packet which you can download here. They were a great group of athletes, who took the time to understand the foundation of max physical performance – nutrition! We altered our agenda slightly to address some key challenges with both being in High School and training for endurance sports like swimming. Overall it breaks down to taking the knowledge and working into a lifestyle that works for YOU. Here's a recap of the most basic things you can do to be healthy if you're super busy, doing endurance sports, or want to live healthy period:

• Going full Paleo may not be practical for everyone, however BALANCING your meals 1/3 protein, 2/3 carbs and a sliver of fat can be done almost anywhere with anything. In the worst case, you can ensure there's protein in every meal you eat, including snacks. This alone will help improve cellular optimization, reduce inflammation, and minimize insulin spikes.
• When doing long duration training or competitions, hydration is key. If you are thirsty, you are dehydrated, and your performance can reduce by up to 15%. Check out our earlier blog post on hydration for more details.
• When at a swim meet, keeping your glucose levels up is key. Eat a big, balanced breakfast the morning of the meet, pack a balanced lunch, bring some trail mix with jerky with you in between heats. Paleo Kits are also great if you're on the go for a long time.
• Take your Omega-3's.  It's easy, and it's the only supplement PROVEN to increase physical performance.

Way to go swimmers! Congrats on making the commitment to living a healthy lifestyle.

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** Reminder: Body Fat Testing on 3/26 **

We're bringing Fitness Wave in to provide hydrostatic body fat tests for anyone that's interested.  It's the most accurate way to measure your bf% as well as your lean muscle mass. 

There won't be a sign up sheet in the cell.  Sign up online here. (Note, if you're having trouble booking online, email pegdietz@yahoo.com and she'll schedule you.

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Ritu Riyat, MPH

Ritu Riyat is an applied yoga and mindfulness expert. She equips her clients with tools to reconnect with their bodies, eliminate stress, and make more informed decisions about their health and well being.

Latest posts by Ritu Riyat, MPH (see all)

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