Prepare to give your best

Getting the most from your USRPT workout

A pre-workout snack such as fruit and yogurt can fuel your body with adequate carbs and protein.

Getting the most from your USRPT workout doesn’t stop when you hop out of the pool. There’s much you can do when you’re out of the water to help your body recover and prepare to get the most out of your next swim. 

Fueling and re-energizing your body is important between workout sessions. This includes getting enough rest and nutrition for your body to be ready to go again at the next scheduled workout session 

Refuel/replenish your body’s energy stores

Once you leave the pool, you should focus on refueling your body with plenty of protein, sufficient calories, and adequate pre-workout nutrition. Everyone’s body is different and the specific amount of calories your body will require as fuel will vary on your body type, genetics, age, and even cultural eating patterns. However, thinking of food as fuel for the body will be the ticket to getting the best performance from it both in the pool and in everyday life. 

“Fried foods, sweets, and sugary beverages, although tasty, aren’t the ideal foods in which to anchor the diet if swimmers want to take their performance to the next level.”  

USA Swimming 

 USA Swimming recommends the following basic dietary guidelines on its website:

  • Eat every 3 to 4 hours.
  • Pack snacks for pre-and post-workouts, especially if you have an early lunch period at school.
  • Choose foods from all food groups throughout the day; don’t limit carbohydrates, protein, or fat.
  • Good breakfast choices include: handheld egg, cheese, and lean meat sandwiches, peanut butter toast, cereal with milk and fruit, yogurt with granola and fruit, or toaster waffles with almond butter.
  • For snacks, try cheese sticks, whole grain crackers, beef jerky, fresh fruit, trail mix, nuts, dried fruit, 100% juice boxes, smoothies, or cottage cheese.
  • At dinner, choose lean meats and remember that lean beef, pork, or dark meat chicken boost important nutrients like zinc and iron, compared to chicken breasts. Fish, like salmon or tuna, provide protein and healthy fats and pasta dishes, like spaghetti and meatballs, deliver protein, carbs, vitamins and minerals.

Do you have questions about how you or your child can benefit from ultra-short race pace training? Contact Head Coach Sean Emery at 928.254.7765 or visit sedonaracepace.com for more info.