Santa Fe Aquatic Club

Nutrition:
After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery.

If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session

The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur. (Vince Lombardi)
There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between. (Pat Riley)
The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move.( John Wooden)