Health & Fitness


  • Optimum Fluid Intake 

    (ACSM 2007) (Bean 2003) summary of recommendations for pre during and post exercise fluid intake

    Hydradtion information courtesy of Aisling Snedker Dietitian RD BSc (hons) PGDip diet, PGCert S&EN, FAETC 087 6576610

    Pre Exercise 5-7ml/kgTBW (total body weight in KG) For 4 hours pre-event
    Pre Exercise dark urine As above + 8 12ml/kg/TBW For 2 hours pre-event
    During Low intensity 1 hour Fluid loss is small and can be kept pace with Drink water
    High intensity < 1 hour 500ml per hour of Isotonic drink providing 30-60g carbohydrate p/h Rapid fluid replacement
    High intensity > 1 hour 500-800ml per hour of Isotonic or Hypotonic More fluid required dependent on weather conditions body size and speed
    Post Exercise Replace 1kg loss with 1.5L fluid preferably Isotonic Assess weight urine volume + colour
    To encourage effective hydration drink every 15 minutes, keep it cool, make sure it tastes nice and don’t try anything new when you are competing.


    Recipes : Home made sports drinks & shakes 

    These should be drunk during exercise and for another hour post exercise. Whichever isotonic drink you choose, remember to use the same one through training and competition

    [xa_acc style="xa-deRecipes : Home made sports drinks & shakes fault" ][xa_slide title="Isotonic" openclose="" icon="Select Icon---"]



    • 200ml fruit squash/ concentrate (Robinsons, Mi Wadi or Kia Ora mixed fruit ) full sugar any kind you like ,
    • ( try Ribena original but use 100ml + 900ml water)
    • 800ml Water
    • ¼ t spoon salt
    • 60g Carbohydrate per litre there for e 500ml
    • ideal to use for 1 hour intense training



    • 500ml fruit juice any kind you like
    • 500ml water
    • ¼ t spoon salt

    [/xa_slide][xa_slide title="Hypotonic" openclose="" icon="Select Icon---"]


    Hypotonic Good as preparation before exercise start 2-3 hours before training and from one-hour post exercise, great if training at warm weather camp.


    • 100ml full sugar squash
    • 750ml water
    • ¼ t spoon salt


    • 250ml fruit juice unsweetened
    • 750ml water
    • ¼ t spoon salt

    [/xa_slide][xa_slide title="Protein Recovery Shake " openclose="" icon="Select Icon---"]

    Protein recovery shake recipe

    This gives you 35g protein and 99g carbohydrate and 1% fat.

    • Dried skimmed milk powder 50g
    • Fresh skimmed milk 500ml
    • Nesquick milkshake powder 50g

    1. Mix the skimmed milk powder into a smooth paste in 100ml of milk

    2. Put everything into a hand blender or use a whisk to a smooth paste.

    For a change

    • Add strawberries, or frozen berries, or natural low fat yoghurt & 1 dessertspoon of wheat germ for a thicker shake [/xa_slide][/xa_acc]

    Credited to: Aisling Snedker Dietitian RD BSc (hons) PGDip diet, PGCert S&EN, FAETC 087 6576610

  • What is underpinning good training?

    • Swimming depends on a huge amount of power
    • It relies on both anaerobic and aerobic glycolysis
    • Efficient technique
    • A high level of coordination
    • Hydration, excellent protein & glycogen stores

    Protein Milk Shake, when to use?

    • 200ml pre strength training and the rest during and after
    • If training twice per day 250ml after each session
    • If training once per day 250ml and keeps for 24 hours

    Summary of Eating tips pre-training

    • Low saturated fat
    • Eat 3 main meals per day –
    • 2 of these should contain protein-lean, meat , poultry, fish, oily fish
    • 2-3 between meal high carbohydrate snacks with fruit
    • The meal 2-3 hours pre training is key


  • Countdown to Competition

    • 1 Week - eat well to your requirements
    • 2 days perfect hydration
    • 36hrs – commence carbohydrate loading
    • Night before – eat and pack cool bag
    • Morning eat low fat high CHO easy to digest breakfast – possibly use hypotonic drink.
    • 2 hrs pre race stop heavy eating
    • 1 hr pre /between race, hydrate ,isotonic drinks raisins, grapes, fruit smoothie, rice cakes + jam, cereal bar

    BYO-Bring Your Own

    • Sandwiches
    • Muffins
    • Fruit, bananas
    • Isotonic drinks
    • Long life milk + milk powder and milk shake powder (pre mixed)
    • Cereal bars, sweets , rice Krispies squares

    What to do when your events finish

    • 30 min rule: at least 50g CHO or preferably1g/kg body weight
    • 2-3 fruit
    • 1 round honey or jam sandwich
    • 2 bananas
    • 2 cereal bars
    • Protein recovery shake ideal –use enclosed recipe and do not use commercial brands.

    Within 2 hours of finishing

    High carbohydrate low fat meal –not pizza, burgers, or any other high fat meal as this will slow recovery and is poor preparation for the next day. Think Pasta, rice , noodles, with lean meat fish or chicken and veg , with tomato based sauces avoid high fat or cream or cheese sauces, for dessert meringues , or jelly are ideal .

    Bedtime : have fruit juice + cereal + milk and fruit yoghurt .