Nutrition Facts
Sometimes a little help is needed to figure out what foods are best for your swimmer and your family. The United States Department of Agriculture has created an interactive tool that allows you to plan, analyze, and track your diet and physical activity. You can analyze food items, track your intake and create individualized reports. In addition to the tools you are used to having, you will also be able to set goals, track your physical activity and create a personal journal with all of your information and goals conveniently located on one page. Or you can just use bits and pieces of the site to help you plan meals before a big swim meet. This tool is called the SuperTracker. Check out the site and see what it's all about.
After heredity and training, the factor of nutrition plays the largest role in the quality of a swimmers performance. Most every person involved in competitive swimming knows that nutrition is important. Poor dietary habits are widespread across the U.S. population, and in some cases dietary supplements, special diets and fads are used in place of food. While these supplements, special diets and fads can sometimes assist in completing dietary needs, they cannot replace good food and well-balanced meals. Nutrition is incredibly important for endurance and performance at swim meets.
Proper nutrition keeps the kids energy and strength levels at optimum and avoids the dreaded “post meet” crash. Recovery is faster and performance is greatly enhanced. It is important for any athlete to consume healthy protein foods, combined with smaller amounts of carbohydrates. Protein not only helps to build muscle, but it stabilizes our blood sugar, keeping energy and endurance steady. A carbohydrate will give an immediate rush, but within 30-60 minutes, the blood sugar will crash, resulting in cranky and irritable kids and very fatigued bodies! It is incredibly important to incorporate good fats into the diet on a regular basis. Good fats include fish, fish oils, nuts, avocados, and olive oil. These “plump” up our cells so that we can maintain a good vitamin/mineral balance and more importantly, protect against dehydration. Quick fats found in processed foods will actually slow the body down and prevent the body from working optimally during exercise.
Carbohydrates, fats and proteins supply energy. They are the fuel that we burn in exercise. It is necessary to have an adequate supply of fuel in order to function efficiently.
Fast Facts
1. Consuming excess protein will not build muscles faster. A normal diet gives you plenty of protein.
2. Sugar is a poor substitute for carbohydrates, and will cause a decrease in energy and performance if taken shortly before an event. Athletes should avoid sugar
3. Energy for specific events is provided by foods eaten several days before competitions, no in the minutes just before a race.
4. Drinking adequate water is vital to nutrition and performance. This is especially so in hot, humid environments.
5. Pre-competition meals should be low in fat, high in carbohydrate.
6. Most fast-food menus proved the exact opposite of the above.
7. Foods that are mainly carbohydrates take the least time to be digested and leave the stomach, making them ideal pre-competition choices.
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About |
Why you need it |
Food Sources |
| Carbohydrates |
Swimmers get most of their fuel from carbohydrates. Our bodies break down carbohydrates in order to make glucose. Glucose is a sugar that our body uses to give us energy. |
Supply energy and provide bulk. Carbohydrates generally provide us with fiber, vitamins and minerals. |
Breads, cereal, potatoes, peas, dry beans, fruit, syrup, jam and jelly. |
| Fats |
Fats are also a source of fuel for swimmers. However it takes 20-30 minutes from the time the athlete begins to exercise for fat to be available to help fuel the muscles. The average American diet is considerably too high in fats and too low in carbohydrates. This means that we store a great deal of fat that is difficult to get to use. |
Supply a large amount of energy in a small amount of food. Provide fat soluble vitamins (A,D,E,K) protect vital organ, help maintain body temperature |
Butter, margarine, shortening, cream, oils, salad dressing, nuts, fat meats |
| Proteins |
Proteins are found throughout the body and are a necessity to build all body cells. Only during severe malnutrition or starvation does the body use protein for energy. |
Build and repair tissues, form antibodies to fight infection, supply energy if eaten is excess of need. |
Meat, fish, poultry, milk, cheese, soybeans, chickpeas, dry beans, nuts. |
| Vitamins |
Vitamins control the growth of body tissue. They are essential for good growth, and cannot be manufacture inside the body, (in most cases) Eating a good diet, will generally ensure and adequate vitamin supply. A wide variety of foods in the diet is important in vitamin supply. |
Promote growth of teeth, bones, skin as well as a variety of other necessary body functions. |
Can be found in a variety of foods |
| Minerals |
Are important in doing some jobs in the body, such as building cells and controlling processes. In some cases specific swimmers may require specific minerals sucks as calcium, iodine, iron and phosphorous if their diet is deficient in those arrears. |
Helps blood to clot, build bones, and teeth. Balances fluid in cells. well as a variety of other necessary body functions. |
Can be found in a variety of foods |
What to eat before swim meets
1. Heavy simple carbohydrate foods, such as large quantities of bread, pizza, pasta. Minimize consumption overall, but when eaten, choose rice based pastas, sprouted breads.
2. Avoid sugary foods! Avoid High fructose corn syrup, corn syrup solids. Be aware sugary drinks, such as soda, juice that is not 100% fruit.
3. Avoid baked goods, such as cookies, cupcakes etc. These are not good snacks and they give a high rush of blood sugar and then bog the body down with digestion, which takes focus and energy away from winning the race!
4. Chips are a very popular snack for kids because they are so readily available in vending machines, and snack bars. These provide virtually no nutrition to the body and affect endurance. Good replacements to chips are dried fruits, fruit chips, veggie chips.
5. Many of the protein bars on the market are loaded with sugar and processed foods; some examples are cliff bars, power bars. See list above for good alternatives that provide more nutrition.
6. Breakfast at home or on the road is the metabolism boost every swimmer needs. Instant oatmeal made with skim or low fat milk, toast with nut butter, dry cereal, yogurt and fruit are all light options that rev up the body. If you are competing in the morning, be sure to keep it light. Opt for a heavier breakfast if competition is in the afternoon. (From USA Swimming smart eating/nutrition information.)
Pre-workout snacks should be eaten approximately 1 to1 .5 hours before training. Portion size is important and should be kept to around 4 ounces so that training doesn’t interfere with digestion. Make sure you are properly hydrated; dehydration will keep you from seeing results.
If you are strength training, your pre-workout meal should include caffeine, almonds or avocados, all of which trigger dopamine release. Dopamine is involved in motivation, drive, interest and muscle control and function – and these neurotransmitters can affect athletic performance.
These combinations will have a positive effect on the nervous system, especially when combined with a small cup of organic coffee or green tea. For added variety, berries are a good option since they don’t interfere with dopamine levels. Always avoid carbohydrates and sugars; they increase serotonin instead of dopamine.
If you want to increase your muscle mass, you should aim to increase your insulin levels before working out. The optimal pre-workout meal should include a serving of lean protein such as fish, turkey, or egg whites along with a complex carbohydrate that is either the same size as the protein or a little larger (sweet potato or wild rice).
What to eat during swim meets
What do you pack to eat on race day? Everybody has a different approach when it comes to eating on race day. Having a strategy and an execution plan can remove doubt and worry about hunger, energy levels, digestive problems, and keep you focused on the race at hand. It is advised to eat a meal 2-4 hours prior to an athletic event and have a healthy, small snack 1-2 hours before the event. Always arm the child with small healthy snacks so they can quickly grab something of nutritional substance when hungry.
Here are a few guidelines for smart eating and packing up the cooler:
1. Pack variety. A few options of fruit, vegetables, grain and high quality protein sources should cover the variable appetite and tummy tolerance you may experience on race day. It’s better to have more food options than a large quantity of only two or three foods. Don’t make the mistake of relying on a single food or energy bars to get you through the day. While they can do the job of fueling your body, they may not rate in appetite satisfaction. Having a variety of food sources increases the odds of proper fueling and healthy eating.
2. Pack enough. You don’t want to run out of food, and you may want to share with other swimmers (well-fueled swimmers help the whole team, right?).
3. Pay attention to temperature. If you are packing perishables, be sure to add an ice pack. It’s no fun to get tummy cramps before a race because something has spoiled.
4. Pack in the protein. Protein will be an ally in keeping your blood sugar stable, thus keeping hunger, energy and mood in check. Nibble on cheese sticks or slices, nuts, peanut or nut butters, deli meat slices, yogurt or yogurt drinks, boxes of low fat milk, hummus, hard-boiled eggs or edamame.
5. Don’t forget the Carbohydrate. Your muscles rely on carbs for fuel. Pack easily digestible sources such as 100% juice, fruit leather, applesauce, fresh or dried fruit, or veggie sticks. Don’t forget the more complex carbohydrate foods too, such as crackers, unsweetened dry cereal, pita or other breads, pretzels and graham crackers. Stay away from refined sugars such as soda, candy and desserts on race day.
6. Nosh or Nibble? Save “meals” or large quantities of food for big breaks between events. Nibble small amounts of food before and after events that are closely scheduled. At a minimum, you should be nibbling to stay energized and keep your muscles fueled on race day.
7. Think your drink. Water, 100% fruit juice and sports drinks are appropriate at a swim meet.
8. Fiber Facts. Fiber can be a problem on race day, or not. Fiber is a food component to which each swimmer has an individual tolerance. Don’t experiment with high fiber foods on race day; sort this out during training season and avoid tummy trouble when it matters most. (From USA Swimming smart eating/nutrition information.)
9. Trail Mix – a visit to whole foods, sprouts, sunflower market has bulk selections and you can make your own mixes. Helps with variety! Don’t forget seeds, such as pumpkin seeds!
10. Handful of almonds
11. Whole food bar
12. Almond butter and jelly sandwich
13. Non-processed turkey/chicken
14. Berries are GREAT! Blueberries are easy to pack and taste yummy!
15. Apple/Pears/Kiwi/Mango/grapes
16. Protein shake
17. Baby carrots/sliced jicama
18. Hummus with vegetables or whole grain crackers
19. Many kids drink Gatorade for electrolyte repletion. Another suggestion that has less sugar is a product called recharge. Or electro mix packets added to water!
What to eat after swim meets
1. Plain and flavored milk are great recovery drink choices after the meet; they provide protein for muscle repair and carbohydrate to re-fuel muscles.
2. Eat a banana, bagel, power bar or sports drink 15 minutes right after a swim practice or event in the meet.
To increase both strength and muscle mass, your post-workout meal should contain both protein and carbohydrates.
A liquid meal, like whey protein, should contain a ratio of 1 gram of protein for every 4 grams of carbohydrates and should be consumed right after your workout.
Adding a green drink (a combination of spinach, kale, cucumbers, celery, and other greens) to your routine can help speed recovery by up to 50 percent by increasing alkalinity and counteracting the effects of the lactic acid produced by strength-training.
Liquid meals should be followed about an hour later by a snack containing a lean protein and a complex carbohydrate of the same size or a little larger. Good options include egg whites and oatmeal, turkey and a sweet potato, or chicken and wild rice.
Eat to Compete
It is no secret that a high carbohydrate diet is best for optimal swimming performances. Athletes in general and swimmers specifically, get most of their energy for workouts and competition from carbohydrates. Swimmer’s diets should consist of at least 60% carbohydrates everyday.
Unfortunately, many swimmers do not know what foods are high in carbohydrates and thus are unable to meet their body’s needs. Foods that are high in carbohydrates include, fruits, vegetables, breads, cereals, pasta, potatoes, bagels and muffins. Swimmers when traveling to away meets or rushing from school to practice may have trouble finding wholesome foods that are rich in carbohydrates. Fast foods that conveniently beckon to hungry swimmers are unfortunately high in fat and low in carbohydrates.
The link will take you to sample menus and suggestions for swimmer who want to know what types of foods to eat to help improve their swimming performance.
EAT TO COMPETE
