Nutrition

Swim Nutrition and Hydration

In and out of the water what fuels the steamer

Energy for performance

Before during and after exercise

Protein the power house

Vitamins, minerals and antioxidents

Sports supplements

Fats and the importance in your diet

Fat loss programmes

Gaining lean body weight

Competition Nutrition

Our Sports Nutrition advisor will work with you to provide a realistic program of Nutrition for your needs.

Concentrating on a daily balance for training and maintainance also pre and post exercise or competition nutrition.

sports nutrition Lanzarote
Protein the power house swim Lanzarote
veg swim Lanzarote
essential fats for power swim Lanzarote
Carbs swim Lanzarote

Swim Nutrition and Hydration

Can i eat that shall i drink this? here is the answer

Energy for performance

Before during and after exercise

Protein the power house

Vitamins, minerals and antioxidents

Sports supplements

Fats and the importance in your diet

Fat loss programmes

Gaining lean body weight

Competition Nutrition

Our Sports Nutrition advisor will work with you to provide a realistic program of Nutrition for your needs.

Concentrating on a daily balance for training and maintainance also pre and post exercise or competition nutrition.

We will look at you as a person with your needs and goals at the top, We look at your current plan and then provide you with the best way to stay in shape without the sacrifice of living. The importance of Hydration the correct balance of Carbs, Protein and fat. the best antioxidents and why we use them. how to save money and make your own energy bars, protein bars and drinks. contact us for a consultation.

Alot of the time it is easy to skip meals or eat unhealthy options below is purely a maintenance 2500 kcal day menu of things most of us have in the cupboard and fridge. you will be surprised how much you have to eat to remain healthy

Below is a sample menu

 

Breakfast

1 cup of porridge oats or morn flakes 60g - 241 kcal

300ml of skimmed milk - 99 kcal

1 tbsp raisins - 82 kcal

1 glass 200ml Orange juice - 72 kcal

Mid morning

1 cereal bar - 154 kcal

Lunch

100g uncooked weight of pasta - 348 kcal

80g tin of tuna in water - 60 kcal

handfull 100g peppers - 32 kcal

1 tbsp olive oil dressing - 99 kcal

1 orange - 59 kcal

Mid Afternoon

1 large handfull 60g dried fruit e.g. apricots - 162 kcal

Training session

500ml juice 500ml water mix- 180 kcal

Post workout

2 Bananas - 190 kcal

 

Dinner

Large baked potato 225g - 306 kcal

120g grilled chicken - 176 kcal

mixed salad - 15 kcal

Low fat yoghurt - 34 kcal

Evening

2 weetabix 150ml skimmed milk - 191 kcal

Total Calories - 2500

 

The above menu is only a guide for an athlete on maintenance 2500 this is not calculating energy expenditure during exercise. to find out more about your own diet plan book an apointment. this will allow us to break down each Kcal, Protein, Carbs, fats into a percentage and incorporate your training expenditure.

About us

 

We are leaders in open water swimming, with coaches with over 30 years’ experience of swimming in open water and from various swim backgrounds.

We use a new and exciting system of swimming incorporating all elements of the swim and the environment, to create the perfect open water swimmers.

 

Book your session or find out how we can help you to be the best

 

Tel: +34 636391549