NUTRITION

Powered by the EDGE Sports & Fitness

Properly fueling the body is critical to the success of our swimmers. We want all of our athletes and parents to be educated on the complex world of having healthy dietary habits, so we work closely with the Registered Dietitians at the EDGE. All swimmers and parents will get to meet with the EDGE's very own Registered Dietitian, Jamie Sheahan. Jamie will meet with both swimmers and parents of all training levels in both October and January/February. For our Gold I swimmers, three individual meetings with Jamie will be provided for. All swimmers are welcomed to and encouraged to schedule appointments with Jamie to help aid their training!

To learn more about the Registered Dietitians at the EDGE, click here!

USA Swimming also has some excellent resources on nutrition, mental training, and strength and conditioning that they have compiled on their website. To see these healthy and helpful resources, click here.


Highlights from our talk with Lisa Bunn, Registered Dietitian and former Director of Nutrition at the Genavix Wellness Network powered by The EDGE

WHOLE FOODS

  • Whole foods are the way to go! The body does not necessarily recognize processed/packaged goods
    • Does your swimmer enjoy energy and protein bars?
      • Remember, whole foods are the way to go. Pick any bars you may have as snacks carefully. Are sugars or syrups a top three ingredient? STAY AWAY. If you can’t read or visualize an ingredient, think twice before getting that product!
    • What about supplements? Protein powders?
      • Food always comes first! Supplements do NOT replace bad diets or foods. Supplements ADD to or ENHANCE an already healthy diet.

BUILDING MUSCLE

  • Building muscle is a good thing! All athletes, especially swimmers, should aim to BUILD MUSCLE. We aren’t talking about becoming bodybuilders, we’re talking about becoming stronger, leaner, faster – all good things for swimmers!
  • When you build more muscle, you...
    • Improve your resting metabolic rate
    • Prevent injury
    • You become stronger, and if you’re stronger, you’re FASTER
  • How much protein should our swimmers be having?
    • HALF of their body weight. For example, a 120-pound swimmer should have 60 grams of protein per day

WHAT TO HAVE ON A SWIMMER'S PLATE?

TIMING OF MEALS

  • What should a swimmer have after their practice? What do we do if we’re short on time?
    • There is a very important window of recovery for athletes to take advantage of after strenuous workouts such as swim practices. The 45 minutes following practice is critical for swimmers to feed their bodies great sources of protein. A smoothie is a great idea for a post workout, and on-the-go snack! Make them with whole fruits and veggies, adding a scoop of protein powder if you’d like
  • Lisa asked our swimmers what the most important meal of the day was, and they all answered “breakfast!” Lisa surprised many of them when she informed them that the meal after breakfast is even more important
  • What do you do next? Lisa strongly recommended adding a morning snack to their daily diet. She offered examples such
  • as a hard-boiled egg, yogurt, and trail mix.
  • Many of our swimmers return home from practice after a typical “dinner time.” Lisa told us not to worry about having dinner before bed or after 9:00 PM. It is critical to feed our bodies protein after our workouts!