Coach Ohj

BIG WEEKEND FOR BAY
14 & Under Age Group Championships

🚨 PROGRAM RECORD 🚨
11–12 Girls
💥4×50 Freestyle Relay – Program Record�Laxmi Hattangandi • Penny Clemens • Amelia Walters • Jasmine D**g
💥4×50 Medley Relay – Program Record�Jasmine D**g • Amelia Walters • Laxmi Hattangandi • Penny Clemens
�💥Laxmi Hattangandi – 50 Backstroke
13–14
💥Aideen Afshar – 50 Breaststroke & 50 Butterfly�💥Chelsea Chi – 50 Breaststroke�💥Madi Leonards – 50 Butterfly

We also had so many fast swims this weekend, with our 10 & Under boys and girls making their first Championship Finals appearances!

WE JUST HAVIN FUN!

CA/NV SPEEDO SECTIONALS – Day 3 Finals
🚨 NEW TEAM RECORDS 🚨
🥈 Joao Mescolote – Top 2 in the 50 Freestyle and a new team record.
4x50 Medley Relay Team:
Aiden Walters
Tasi Limtiaco
Joao Mescolote
Kai Hattangandi

Another NEW TEAM RECORD for Bay Club Aquatics.

Let’s keep keep building and raising the standard.

Nutrient Timing for Swimmers
(Sprint | Mid | Distance)

One major takeaway from the research:
Even elite level swimmers often under fuel especially with carbohydrates and especially around AM practices.

Key points:
Fueling has 3 phases: before, during, and after training
Carbohydrates drive training quality
AM sessions are the #1 nutrition gap in elite swimmers
Recovery nutrition is part of training not optional
Supplements should be approached with safety first

At the elite level, performance is not just about training hard it’s about recovering fast and showing up ready to repeat quality.

How Nutrition Impacts Athletic Performance

I created this resource to highlight how inadequate or inappropriate nutrition can directly and indirectly affect athletic performance, recovery, and long term participation.

One important concept from an applied perspective:
Malnutrition in athletes is multi contextual.
It is not limited to under eating. It can also include:
• Over fueling relative to training demands
• Adequate caloric intake with poor nutrient density
• Intentional or unintentional restriction
• Chronic low energy availability

From a performance and health standpoint, chronic under fueling can impair training adaptation, increase injury risk, and negatively impact hormonal, bone, immune, cardiovascular, metabolic, and cognitive function key considerations in Relative Energy Deficiency in Sport (RED-S) and the Athlete Triad across both female and male athletes.

Conversely, inappropriate over fueling can also compromise performance through reduced movement efficiency, altered strength to weight ratio, GI distress, recovery limitations, and psychological load all of which can limit an athlete’s ability to train at full capacity.

Effective nutrition is not about extremes. It’s about context, timing, and alignment with training demands.