Swimming recovery part 2. Nutrition tips for swimmers.
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- Опубликовано: 26 июл 2018
- Swimming is a lot easier if you are eating correctly, because it is an important part of the recovery process.
If you are new here welcome to our channel where every friday we give you new advice on how to swim easier, faster and with more joy. If you are interested consider subscribing!
So i am no expert in this field so I asked a sports nutritionist if she could help me with this video, and I so I asked her
Why is eating as soon as possible after training important? And what kind of food do I have to eat?
Protein is a nutrient that we related with physical activity and muscles, but why?
Proteins are composed of amino acids, which are the building blocks of our body.
The timing of protein ingestion is important, post exercise is an effective time to stimulate muscle protein synthesis. It´s better to eat protein immediately or less than 2 hours after to initiate the recovery and muscle reconditioning as soon as possible.
Good sources of protein are: egg, milk, poultry, beef, sea food. Note: Animal protein is better absorbed than plant protein.
Carbohydrates are the main source of energy, they are the fuel of our bodies.
We stock carbohydrates in the muscles. GLYCOGEN is the main source of energy of the muscles. So after exercise, we need to refuel this glycogen storage. The immediate intake of carbohydrate enhances the rate of glycogen synthesis in early recovery period.
Enhanced refueling aka eating carbohydrates early, is important when recovery period is less than 8 hours . For example when you train double sessions or during swim meets.
The type and quantity of carbohydrates depends on the sport and nutrition goals.
important Carbohydrate sources include fruits, cereal, rice, bread, oats.
These are general tips, but nutrition diets need to be personalized.
The food intake is not the only important thing, rehydration is also key in the recovery process.
Through our sweat, we lose water and electrolytes, mainly sodium, that we need to restore.
Post-exercise rehydration can only be achieved if an appropriate volume is consumed.
The replacement of sodium lost in sweat is a pre-requisite for the retention of drinks consumed. iN OTHER WORDS WITHOUT SODIUM REHYDRATION will not be effective.
Plain water can be an effective post-exercise rehydration drink if sodium is ingested at the same time via food.
Fluid ingestion during and after exercise also needs to be personalized, because of the variability of factors: type of exercise, duration and intensity of exercise, sweat rate, climate and temperature of the water.
Sometimes we need to include carbohydrates and electrolytes to drinks ingested during and after exercise.
Everything in excess is bad, and drinking large amounts of water is not an exception, because it can cause “hyponatremia”, a condition with low blood sodium levels, it is an infrequent but potentially life-threatening condition.
In addition of the sports drinks we recommended a beverage to rehydrate:
Here is what you will need.
1 Liter of water
1 Pinch of salt
½ Tsp of baking soda
1 Tsp o honey
1 - 2 lime juice
Ice!
This drink is better served cold, really cold.
I want to thank these two lovely ladies who helped us with this video. They are both nutritionists. Marianna has a sports clinic and she is my girlfriend. A lot of the beautiful pictures on this video are Cynthia’s and she is my brother’s girlfriend. If you understand Spanish, consider following them on instagram! They are always uploading useful content about nutrition and sports.
Marianna
/ nutrisport_mariannag
/ clinicafortius
Cynthia
/ berryhealthyday
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Thanks for watching!
Swim fast! 
Хобби
Please add the "sleep" video to the "Swimming Recovery" playlist.
Thanks! Keep it up!!
U rock dudes!!
So awesome that you tell us about all this important stuff, because a lot of people think sport is just nothing, but workout. I mean huge part of it is science (and not only).
tus videos son de lo mejorcito para natación, muchas gracias por los conocimientos compartidos!!!
the volume is much more comfortable for me now, thanks for taking my suggestion! love u and support u!
Awesome. I love watching these after the morning fast Friday long course workout. Rt now I'm sharing a protein bar with my husky which is holding me over while eggs cook. I'll be sharing this with the HS kids I coach.
Thanks for the recovery tips
I am a swimmer. I do more distance swimming. Thank you for this it has been very useful. So what should I eat for breakfast on race day.
Banana on toast with honey and peanut butter is my favourite ❤️
Excelente video...
Tengo una pregunta
Cómo sustituyó la carne y el pescado??
Con que lo puedo sustituir??
Las legumbres son buenas fuentes de proteína, sin embargo no contienen los 9 aminoacidos esenciales. La chia, la soya y la quinoa sí contienen todos los áminoácidos esenciales y son mucho mejores que la proteína animal, porque además de tener antioxidantes y reponer electrolitos, no traen colesterol ni grasas saturadas como el huevo o la carne.
Josefa Pezoa muchas gracias
Pero, es saludable tener una rutina fuerte de entrenamiento, aunque no se cumpla el consumo protéico óptimo?
Saludos de Venezuela
Thanks for doing thissss
I have really noticed how much different pool temperatures make on how much water I go through. My main pool is 82 degrees, and I will go through 2 bottles/48 ounces of water. When closed for annual maintenance recently I went to another pool that was kept at 85 degrees. I would go through 3 bottles/72 oz. of water. I recently was in a salt water pool, which was around 85 also, and it seemed I needed more water yet in the salt water. Only got 4 days in that pool, so no firm ideas on differences between salt water and chlorinated pool water. My old pool was at 87 degrees, and I work up a sweat just thinking about that pool.
Very important video...
How much effort, time/distance do you need to cover in a swimming session before thinking of post-exercise nutrition?
Does this only apply to pro/advanced swimmers?
Thank you so much for this video. Can I sub maple syrup for honey or does the honey serve a specific purpose?
Syrup works great. It's just to give it s little flavor and a little carbs.
The "Nage vite" in the end killed me hahahaa
What are your thoughts on protein shakes for teenagers? Thumbs up if you want a video made on this topic. P.S your videos are great.
Evelyn C I’m 15 and I’m trying to get stronger so I’ll be able make the swim team at my high school. So back to your original question, I believe that they are really useful. However they should not replace meat or any other sources of protein. When it comes to protein shakes it doesn’t matter what age you drink them as long as you eat actual protein. hopefully I helped even though I’m a newbie when it comes to all this stuff.
@@2142716 what's your time in sprints
🤗γειά σου,from Greece!good information tips!🇬🇷
Chocolate milk count as a protein?
so..... a chicken soup is a best idea? vegetables/noodless/animal protein/ salt and a lemonade whit honey?
Carbohydrates (source of many diseases) versus natural fats... (or ketosis). This info might be correct, but is it good advice??
What about beans, (Navy beans) not canned beans for protein ❓
I love the diversity at 1:52.
I fucking love the thumbnail for this video 😂
I thought no one had noticed! Thanks!
Again an EXCELLENT video I Replaced My electrolytes with the drink you suggested It works Gr8 and I save $$ and NO Sugar
You are very bad
Why the baking soda? What does it do?
I think it is used for neutralizing the acidic lemon juice. Baking soda also have many health benefits if it is used in limited quantities.
The recipe u showed at the end when do we need to drink it???pls rply as soon as possible
It could be during and after swimming
Your French is music to my ear!
I find worrying that the only protein source you mention is animal. These come with saturated fat, cholesterol and many other things we don't need. If we are looking for recovery, plant based proteins such as quinoa, soy or chia seeds are best, alongside other legumes.
Animal protein is better
Agreed, plant protein is better than animal protein.
I agree
Animals eat plants. Therefore why dont we just eat the plants? Think of it like this, you have a wooden door and there is another wooden door but with a gate around it. Is it not better to go though the wooden door? Or do you want to waste time openening that gate? The choice is yours...
You have to go really *extreme* on the water for it to become dangerous, though.
Correct.
Hey how u doing
But where can I get Michael’s secret stuff!!?
😂 It’s the receipt at the end 😉
Its a true video for swimming we must have contrlo on our toungue. But the uploader should not mention the girlfriends
Hi! Why not?
You are italian?
I’m Mexican but I know a little Italian. Are you?
Skills NT Swimming - everyone knows a little Italian because it’s hard to find a tall one!
올바로 먹는다면 수영은 훨씬 쉬워집니다, 왜냐하면 먹는 것은 회복 과정에서 중요한 부분을 차지하기 때문에.
만약 처음이라면 우리 채널에 오신 것을 환영합니다 매주 금요일 우리는 더 쉽게, 빠르게, 그리고 재미있게 헤엄치는 방법을 알려드립니다. 흥미를 느낀다면 구독을 고려해보세요!
저는 이 분야의 전문가가 아닙니다, 그래서 운동 영양학자(sports nutritionist)에게 이 비디오를 만드는 데 도움을 요청했습니다,
저는 그녀에게 왜 훈련 후 가능한 이르게 먹는 것이 중요한지 그리고 어떤 종류의 음식을 먹어야 하는지 물었습니다.
단백질은 우리가 신체 활동이나 근육과 관련짓는 영양 성분입니다, 하지만 그 이유는 무엇인가요?
단백질은 우리 몸(근육)을 만드는 재료인 아미노산으로 구성됩니다.
단백질을 섭취하는 때가 중요합니다, 운동한 후는 근육 단백질 합성을 촉진하기에 효과적인 때입니다 운동 후 바로 아니면 2 시간 이내에 단백질을 먹는 것이 더 좋습니다 가능한 빠른 시간 안에 신체 회복과 손상된 근육의 치료 회복을 시작하게 하려면.
단백질 공급원으로는 달걀, 우유, 가금류(닭, 오리, 칠면조 등), 소고기, 해산물 등이 좋습니다. 식물성 단백질보다는 동물성 단백질이 더 잘 흡수됨에 주목하십시오.
탄수화물은 에너지의 주 공급원입니다, 즉 탄수화물은 우리 몸의 연료입니다.
탄수화물은 근육 속에 저장됩니다. 글리코겐(glycogen, 글라이코진)은 근육 에너지의 주 공급원입니다. 그러므로 운동 후에는, 글리코겐(glycogen, 글라이코진) 축적량을 다시 채워야 합니다. 탄수화물을 운동 후 바로 섭취해야 회복 단계의 이른 시점에 글리코겐(glycogen, 글라이코진) 합성 속도를 높일 수 있습니다.
회복 시간이 8 시간 미만일 때는 증강된 연료 재보충 즉 탄수화물을 일찍 먹는 것이 중요합니다. 예를 들어 훈련 시간이 하루 두 번이라든지 또는 수영 대회를 치를 때처럼.
탄수화물의 종류와 양은 운동 종목과 영양 섭취 목표에 따라 달라집니다.
중요한 탄수화물 공급원에는 과일, 시리얼, 쌀, 빵, 귀리 등이 있습니다.
이것들은 일반적인 비결일 뿐입니다, 그리고 영양 식단은 개개인의 특성에 따라 달라져야 합니다.
음식 섭취뿐만 아니라, 물 마시기 또한 회복 과정에 있어 중요합니다.
땀을 통해 우리는 물과 전해질을 잃습니다, 주로 나트륨이며, 잃어버린 양을 다시 회복해야 합니다.
운동 후 수분 재보충은 적당한 양을 마셔야만 달성할 수 있습니다.
땀으로 손실된 나트륨의 교체는 마신 음료를 유지하기 위한 전제 조건입니다. 즉 나트륨이 없다면 수분 재공급은 효과적이지 않게 됩니다.
일반적인 물은 나트륨이 음식을 통해 동시에 흡수된다면 효과적인 운동 후 수분 재공급 음료가 될 수 있습니다.
운동 중 그리고 운동 후 수분 섭취 또한 개개인에 따라 달라져야 합니다, 다음과 같은 요인들의 다양성 때문에: 운동의 종류, 운동 강도와 지속 시간, 땀을 흘리는 속도, 날씨 그리고 물의 온도.
가끔은 운동 중 그리고 운동 후 섭취하는 음료에 탄수화물과 전해질을 포함시켜야 합니다.
모든 것이 과도하면 좋지 않습니다, 물을 과도하게 마시는 것 또한 예외가 아닙니다, 혈액 속의 나트륨 농도가 낮아지는 증상인, "저나트륨혈증"을 일으킬 수 있으므로. 저나트륨혈증은 드물긴 하지만 목숨이 위태로울 수도 있는 증상입니다.
스포츠 음료 외에 저희는 이 음료를 추천합니다:
필요한 것은 다음과 같습니다.
물 1 리터
라임 1~2개 (또는 라임 즙 1-2)
소금 한 줌
베이킹소다 1/2 티스푼
꿀 1 티스푼
얼음!
이 음료는 차갑게, 진짜로 차갑게 마시는 것이 좋습니다.
우리 비디오를 만드는 데 도움 준 아름다운 숙녀 두 분께 감사드리고 싶습니다. 두 사람 모두 영양학자입니다. 마리아나는 스포츠 클리닉을 소유하고 있으며 제 여자 친구입니다. 여러분이 본 아름다운 사진들은 신씨아의 것이 많고요 신씨아는 제 형제의 여자 친구입니다. 스페인어를 이해한다면, 인스타그램에서 두 사람을 팔로우해보세요! 두 사람은 언제나 스포츠와 영양에 대하여 유용한 정보들을 올려놓고 있습니다.
마리아나
instagram.com/nutrisport_mariannag/
instagram.com/clinicafortius/
신씨아
instagram.com/berryhealthyday/
이 비디오가 도움된다고 생각하시고 팀 동료나 코치 등 이 비디오가 도움될만한 사람들을 알고 있다면, 공유를 생각해보세요. 수영에 관하여 더 많은 것을 배우고 싶다면 우리 웹페이지를 방문하세요
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시청해주셔서 감사합니다!
빠르게 헤엄치세요!
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Swimming is a lot easier if you are eating correctly,
올바로 먹는다면 수영은 훨씬 쉬워집니다,
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00:00:03,457 --> 00:00:06,965
because it is an important part of the recovery process.
왜냐하면 먹는 것은 회복 과정에서 중요한 부분을 차지하기 때문에.
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00:00:07,081 --> 00:00:09,333
If you are new here welcome to our channel
만약 처음이라면 우리 채널에 오신 것을 환영합니다
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where every Friday we give you new advice on how to swim easier, faster and with more joy.
매주 금요일 우리는 더 쉽게, 빠르게, 그리고 재미있게 헤엄치는 방법을 알려드립니다.
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00:00:14,957 --> 00:00:17,438
If you are interested consider subscribing!
흥미를 느낀다면 구독을 고려해보세요!
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I am no expert in this field,
저는 이 분야의 전문가가 아닙니다,
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so I asked a sports nutritionist if she could help me with this video,
그래서 운동 영양학자(sports nutritionist)에게 이 비디오를 만드는 데 도움을 요청했습니다,
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and I so I asked her why is eating as soon as possible after training important?
저는 그녀에게 왜 훈련 후 가능한 이르게 먹는 것이 중요한지
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and what kind of food do I have to eat?
그리고 어떤 종류의 음식을 먹어야 하는지 물었습니다.
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Protein is a nutrient that we related with physical activity and muscles, but why?
단백질은 우리가 신체 활동이나 근육과 관련짓는 영양 성분입니다, 하지만 그 이유는 무엇인가요?
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Proteins are composed of amino acids, which are the building blocks of our body (muscles).
단백질은 우리 몸(근육)을 만드는 재료인 아미노산으로 구성됩니다.
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The timing of protein ingestion is important,
단백질을 섭취하는 때가 중요합니다,
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post exercise is an effective time to stimulate muscle protein synthesis.
운동한 후는 근육 단백질 합성을 촉진하기에 효과적인 때입니다
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It’s better to eat protein immediately or no more than 2 hours after
운동 후 바로 아니면 2 시간 이내에 단백질을 먹는 것이 더 좋습니다
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to initiate the recovery and muscle reconditioning as soon as possible.
가능한 빠른 시간 안에 신체 회복과 손상된 근육의 치료 회복을 시작하게 하려면.
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Good sources of protein are: egg, milk, poultry, beef, sea food.
단백질 공급원으로는 달걀, 우유, 가금류(닭, 오리, 칠면조 등), 소고기, 해산물 등이 좋습니다.
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Note that animal protein is better absorbed than plant protein.
식물성 단백질보다는 동물성 단백질이 더 잘 흡수됨에 주목하십시오.
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Carbohydrates are the main source of energy,
탄수화물은 에너지의 주 공급원입니다,
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they are the fuel of our bodies.
탄수화물은 우리 몸의 연료입니다.
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We stock carbohydrates in the muscles.
탄수화물은 근육 속에 저장됩니다.
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GLYCOGEN is the main source of energy of the muscles.
글리코겐(glycogen, 글라이코진)은 근육 에너지의 주 공급원입니다.
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So after exercise, we need to refuel this glycogen storage.
그러므로 운동 후에는, 글리코겐(glycogen, 글라이코진) 축적량을 다시 채워야 합니다.
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The immediate intake of carbohydrate
탄수화물을 운동 후 바로 섭취해야
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enhances the rate of glycogen synthesis in early recovery period.
회복 단계의 이른 시점에 글리코겐(glycogen, 글라이코진) 합성 속도를 높일 수 있습니다.
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Enhanced refueling aka eating carbohydrates early, is important when recovery period is less than 8 hours.
회복 시간이 8 시간 미만일 때는 증강된 연료 재보충 즉 탄수화물을 일찍 먹는 것이 중요합니다.
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For example when you train double sessions or during swim meets.
예를 들어 훈련 시간이 하루 두 번이라든지 또는 수영 대회를 치를 때처럼.
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The type and quantity of carbohydrates depends on the sport and nutrition goals.
탄수화물의 종류와 양은 운동 종목과 영양 섭취 목표에 따라 달라집니다.
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Important Carbohydrate sources include fruits, cereal, rice, bread, oats.
중요한 탄수화물 공급원에는 과일, 시리얼, 쌀, 빵, 귀리 등이 있습니다.
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These are general tips, but nutrition diets need to be personalized.
이것들은 일반적인 비결일 뿐입니다, 그리고 영양 식단은 개개인의 특성에 따라 달라져야 합니다.
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Now, not only is the food intake important, re-hydration is also key in the recovery process.
음식 섭취뿐만 아니라, 물 마시기 또한 회복 과정에 있어 중요합니다.
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Through our sweat, we lose water and electrolytes,
땀을 통해 우리는 물과 전해질을 잃습니다,
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mainly sodium, that we need to restore.
주로 나트륨이며, 잃어버린 양을 다시 회복해야 합니다.
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Post-exercise re-hydration can only be achieved if an appropriate volume is consumed.
운동 후 수분 재보충은 적당한 양을 마셔야만 달성할 수 있습니다.
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The replacement of sodium lost in sweat is a pre-requisite for the retention of drinks consumed.
땀으로 손실된 나트륨의 교체는 마신 음료를 유지하기 위한 전제 조건입니다.
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in other words without sodium re-hydration will not be effective.
즉 나트륨이 없다면 수분 재공급은 효과적이지 않게 됩니다.
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Plain water can be an effective post-exercise re-hydration drink if sodium is ingested at the same time via food.
일반적인 물은 나트륨이 음식을 통해 동시에 흡수된다면 효과적인 운동 후 수분 재공급 음료가 될 수 있습니다.
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Fluid ingestion during and after exercise also needs to be personalized,
운동 중 그리고 운동 후 수분 섭취 또한 개개인에 따라 달라져야 합니다,
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because of the variability of factors: type of exercise, duration and intensity of exercise, sweat rate, climate and temperature of the water.
다음과 같은 요인들의 다양성 때문에: 운동의 종류, 운동 강도와 지속 시간, 땀을 흘리는 속도, 날씨 그리고 물의 온도.
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Sometimes we need to include carbohydrates and electrolytes to drinks ingested during and after exercise.
가끔은 운동 중 그리고 운동 후 섭취하는 음료에 탄수화물과 전해질을 포함시켜야 합니다.
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Everything in excess is bad,
모든 것이 과도하면 좋지 않습니다,
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and drinking large amounts of water is not an exception,
물을 과도하게 마시는 것 또한 예외가 아닙니다,
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because it can cause “hyponatremia”, a condition with low blood sodium levels.
혈액 속의 나트륨 농도가 낮아지는 증상인, "저나트륨혈증"을 일으킬 수 있으므로.
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It is an infrequent but potentially life-threatening condition.
저나트륨혈증은 드물긴 하지만 목숨이 위태로울 수도 있는 증상입니다.
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In addition of the sports drinks we recommend a beverage to rehydrate:
스포츠 음료 외에 저희는 이 음료를 추천합니다:
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Here is what you will need.
필요한 것은 다음과 같습니다.
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1 liter of water
물 1 리터
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1 or 2 limes (1 -2 juice of lime)
라임 1~2개 (또는 라임 즙 1-2)
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1 Pinch of salt
소금 한 줌
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½ tsp of baking soda
베이킹소다 1/2 티스푼
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1 tsp of honey
꿀 1 티스푼
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This drink is better served cold, really cold.
이 음료는 차갑게, 진짜로 차갑게 마시는 것이 좋습니다.
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I want to thank these two lovely ladies who helped us with this video.
우리 비디오를 만드는 데 도움 준 아름다운 숙녀 두 분께 감사드리고 싶습니다.
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They are both nutritionists.
두 사람 모두 영양학자입니다.
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Marianna has a sports clinic and she is my girlfriend.
마리아나는 스포츠 클리닉을 소유하고 있으며 제 여자 친구입니다.
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A lot of the beautiful pictures you saw are Cynthia’s and she is my brother’s girlfriend.
여러분이 본 아름다운 사진들은 신씨아의 것이 많고요 신씨아는 제 형제의 여자 친구입니다.
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If you understand Spanish, consider following them on Instagram!
스페인어를 이해한다면, 인스타그램에서 두 사람을 팔로우해보세요!
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They are always uploading useful information about sports and nutrition.
두 사람은 언제나 스포츠와 영양에 대하여 유용한 정보들을 올려놓고 있습니다.
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If you found this video helpful
이 비디오가 도움된다고 생각하시고
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and you know someone that could benefit from it, like a teammate or a coach, consider sharing it.
팀 동료나 코치 등 이 비디오가 도움될만한 사람들을 알고 있다면, 공유를 생각해보세요.
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If you want to learn more about swimming
수영에 관하여 더 많은 것을 배우고 싶다면
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visit our webpage skillswimming.com
우리 웹페이지 skillswimming.com을 방문하세요
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Merci!
감사합니다!(프랑스어)
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à la prochaine!
다음번에 뵙겠습니다!(프랑스어)
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Nager vite!
빠르게 헤엄치세요!(프랑스어)
Amazing video, but you was not obliged to tell us she was your girlfriend, just joking, but could please do a video about the massage?
😄 yeah I’ll add it to the list of videos