Nutrition Resources 
 

United Sates Olympic Committee Sports Nutrition Guidelines

USA Swimming Nutrition & Recovery Resources 

Swimming World Magazine - A Swimmer's Nutrition: What to Know

NCAA: Nutrition for the Swimming Student-Athlete

 

 

Tips on Nutrition

Food is Fuel

Strategies to help players maintain their “fuel tanks”

  • Must eat breakfast even if it is small
  • Liquid meal supplements may be useful when in a hurry
  • Focus on “grab & go” foods
  • Focus on foods with protein and carbohydrate
    • Bagel with Peanut butter
    • Banana
    • Sports Drink
    • Instant breakfast
    • Cold cereal with milk
    • Energy bar
    • Apple
    • Yogurt
  • Hydrate before during and after workouts or games
  • Never go more than 3-4 hours without food

 

 

Recovery Nutrition

  • Normally takes 24 to 36 hours to replace muscle energy (glycogen)
  • By consuming carbohydrates immediately post exercise (within 30 minutes) can reload the muscles in 12 to 16 hours
  • Snack should be mostly carbohydrates and some protein (4 parts CHO’s and 1 part Pro)
  • Chocolate milk, nutrition shake, smoothie, peanut butter sandwich, energy bar, yogurt, turkey sandwich, string cheese and crackers

 

Sample Recovery Foods

  • Granola, energy or breakfast bars
  • Bagels with peanut butter
  • Sports drinks
  • Chocolate Milk
  • Recovery shakes
  • Sub sandwiches
  • Crackers and cheese
  • Burritos
  • Fresh fruit like apples, bananas, oranges, grapes
  • Vegetables such as carrots and celery
  • Fruit smoothies (prepackaged)
  • Trail mix/animal crackers

 

Meet  Day Nutrition

  • Need to stick with the three meals/day and depending on swim time snacks in between events or heats
  • Even if its an early morning swim still need to eat something - Oatmeal, bowl of cereal with low fat milk, or energy bar
  • Need to eat after swim - Carton of yogurt, peanut butter sandwich, smoothie
  • Lunch - Small sub sandwich, fruit and or vegetables, sports drinks
  • Mid-afternoon Snack - Fruit/vegetables, low fat string cheese, whole grain crackers
  • Dinner - Standard basic meal that includes entrée, starch, vegetables and low fat milk
  • Snack before bed - Smoothie, yogurt parfait, bowl of cereal

 

 

Pre-Event Eating

  • 1-4 hours before the event - closer to event less food
  • Consume mainly CHO as they are digested faster
  • Pre-Event Meal Ideas
    • One hour or less before competition 
      • Stick to liquids like water, sports drinks and avoid high glycemic beverages like soda, juice, drinks or “energy” drinks
    • Two hours before competition
      • Cereal and low fat milk
      • Toast, or low fat muffin
      • 1/ 2 Bagel, yogurt and fruit
    • Three-four hours before competition
      • Turkey Sandwich w low fat cheese, yogurt, fruit, granola bar
      • Pasta with meat sauce, bread sticks, low fat milk
      • French toast, low fat milk, fruit

 

What Should Athletes Eat?

Use a Modified Peace Sign

 

 

Hydration

  • Thirst is not an adequate indicator of fluid needs

Wait to drink until you thirsty its too late

As little as a 2% weight loss as sweat will affect performance

If you drink to satisfy your thirst it’s not enough

  • How much should I drink for Practice and Games?  Fluid Guidelines say:
    • Before - Drink 12 to 20 oz -- 2-3 hours before
    • During - Drink 6 to 12 oz  every 15-20 minutes
    • After - Drink 150% of sweat losses
      • Drink 3 cups (24 oz) for every 1 lb weight lost through sweat
      • Two gulps are about 3 ounces
      • Replace 70% of what you have lost before next practice

 

BREAKFAST - Start your day off right!

  • Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.
  • Avoid high-fat choices such as bacon, sausage or biscuits and gravy.
  • For breakfast on the run, pack containers of dry cereal, crackers, juice or dried fruit such as raisins and apricots; or pack fresh fruits such as apples or oranges.
  • If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes. Avoid breakfast sandwiches, sausage and bacon.

 

EXAMPLES OF HIGH CARBOHYDRATE BREAKFAST MEALS:

  • At Home:
    • Fresh fruit, Low-fat yogurt, Pancakes with syrup, & 2% or skim milk
    • Plain English muffin, Strawberry jam, Scrambled Egg, & 2% or skim milk
  • At a Fast Food Restaurant:
    • Hot cakes with syrup (hold the margarine and sausage & Low-fat milk
    • Cold cereal with low-fat milk, Apple, & bran or blueberry muffin
  • At a Convenience/ Grocery Store:
    • Fruit flavored yogurt, Large bran muffin or pre-packaged muffins, Banana, & Low-fat milk
  • At a Family Style Restaurant:
    • Pancakes, waffles or french toast with syrup (hold the margarine, bacon and sausage) & Low-fat milk

 

LUNCH and DINNER

  • Select pastas, breads and salads.
  • Select thick crust rather than thin crust pizza for more carbohydrates.
  • Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as pepperoni and sausage.
  • Select vegetable soups accompanied by crackers, bread, or muffins.
  • Emphasize the bread in sandwiches, not the condiments, mayonnaise or potato chips.
  • Avoid deep fat fried foods such as french fries, fried fish and fried chicken.
  • Choose low-fat milk or fruit juices rather than soda pop.

 

EXAMPLES OF HIGH CARBOHYDRATE LUNCH OR DINNER MEALS:

  • At Home:
    • Large turkey sandwich on 2 slices of Whole-wheat bread, Slice of low-fat cheese, Lettuce, Tomato, Fresh vegetables (carrots and celery strips), Low-fat yogurt, & Fresh fruit or fruit juice
    • Minestrone Soup, Spaghetti with Marinara Sauce, Salad, Italian Bread, Fresh Fruit, 2% or skim, Milk, & Sherbet
    • Chili on a large baked potato, Whole grain bread or muffin, Low-fat chocolate milkshake, & Fresh fruit
    • Thick crust cheese and vegetable pizza, Side salad, Fresh fruit, & 2% or skim milk
  • At a Fast Food Restaurant:
    • McDonald’s – Grilled Chicken Sandwich, Side Salad, & Vanilla low-fat milk shake OR Hamburger, Side Salad, Low-fat milk, & Low-fat frozen yogurt cone
    • Arby’s - French dip, Side salad with lite Italian dressing, & Jamocha shake
    • Taco Bell - Bean burrito with red sauce, Plain 10" tortilla, & Low-fat milk
    • Pizza Hut - ,2 slices medium cheese pan pizza, breadsticks, & Beverage
    • Wendy’s - Plain baked potato, Chili, Side salad, & Small frosty