Chinook Aquatic Club Recommended Nurtrition

Nutrition is one of the key factors to make every swimmer swim their best, but what are the right foods to be ingesting? Did you know that it's not only the pre-meals leading up to swimming that are important but also during and post swimming that are important as well! Here are some recommended things to consider at the different phases of a race, but you are always more than welcome to ask your coach specific questions that you are curious about!

Before swimming/competition: Try to eat a snack or meal high in complex carbohydrates with some easily digestible protein. Example: a piece of peanut butter toast.

During swimming/competition: Swimmers should eat easily digestible foods that contain primarily carbohydrates. Examples: apples, bananas, raisins, power bars and pretzels.

After swimming/competition: Protein is essential for proper muscle recovery and should be combined with complex carbohydrates, healthy fats, and a variety of vitamins and minerals. Example: Spaghetti and meatballs with a side salad.

10 Foods to Incorporate into Your Diet

Nuts and Seeds: These foods are full of healthy fats, fiber, protein, magnesium and vitamin E. Try using them to top cereal, yogurt, or just grab a handful. If you’re not allergic pecans and walnuts are also high in a diverse range of vitamins and acids that promote balanced moods and high energy levels.

Beans: Full of fiber, protein, iron, zinc and magnesium, beans are a hearty addition to a wide variety of meals. Roast them for a crunchy snack, mix into a burrito or salad, or throw them into a pasta dish.

Berries: Cranberries, blueberries, raspberries, blackberries and strawberries are all foods packed full of antioxidants. Try mixing them in your smoothie for a burst of flavor or eat them plain for an equally tasty treat.

Unsweetened dark chocolate: Dark chocolate, when consumed in moderation, has exceptional antioxidant powers without the added sugar.

Low-fat yogurt: Not only is it a good source of calcium, vitamin D, potassium and protein, it also provides long lasting energy and boosts muscle recovery. If you want even more protein, look into the Greek varieties.

Milk or soymilk: Dairy is a natural source of calcium, potassium, protein and vitamin D. If you’re allergic or prefer soymilk, buy versions fortified with calcium and vitamin D. Either option is a great post-workout recovery drink.

Dark-green leafy vegetables: Veggies like kale, spinach and collard greens are high in iron and calcium. To maximize the absorption of iron from the vegetables, pair them with foods high in vitamin C, or serve with meat.

Orange fruits and vegetables: These foods are loaded with vitamins C, E, A, and potassium. Your immune system will thank you!

Russet and sweet potatoes: Contrary to popular preconceptions, potatoes can be a healthy part of a balanced diet. Russet potatoes are antioxidant-rich while sweet potatoes are high in beta carotene, which helps promote endurance. Just don’t go nuts with the butter and sour cream.

Apples:  An apple a day may actually keep the doctor away. Regular apple consumption has been linked to increased fighting against free radicals. These unstable molecules seek to bond with other molecules to increase their stability. When free radicals bond to body tissues, they speed up the aging process and can cause long-term health complications. Free radicals have even been linked to cancer and some autoimmune diseases. Antioxidants help prevent free radicals from bonding.

Breakfast Morning of the Meet:

• Oatmeal with blueberries or sliced banana (or any other fresh fruit)
• Non-sugary cereals. Look for whole wheat, and oat cereals. But, avoid anything that starts ‘Choco’ or ‘Frosty’. They may taste good but the high sugar levels are a disaster for the metabolism. They offer immediate energy surges while promoting greater fat storage.
• Fresh fruit with natural yogurt
• Yogurt-based fruit smoothie (try ½ cup 100% juice, ½ cup milk, 1 cup fruit; ½ cup yogurt)
• Toast/ Teacake/Muffins/ Bagel. The world would be a healthier place without white flour breads. Instead go for whole wheat options if possible, such as wholemeal or granary with complex carbohydrates in them. Jam, honey and marmalade, although high in sugars, are fine in small amounts.
• Eggs (Poached/Scrambled/Boiled) Both eggs and beans are protein-high compliments to your toast.
• Fruits (raisins, banana, orange, apple, mango, grapefruit etc.)
• Milk
• Fresh fruit juice. When it comes to breakfast steer clear of the high sugar fruit juices. If you like fruit juices go for 100% freshly squeezed produce. Try a 400ml protein shake (they’re actually pretty tasty!) or 300ml of milk is spot on.

Dinner after the Meet:

Dinner Plan #1
Pair a low fat protein with complex carbs for ideal nutrition. A lean piece of chicken or fish with some brown rice or pasta are healthy choices. Pair your dinner with a side of vegetables like asparagus or brussel sprouts. This is the time to eat these high fiber veggies, which take longer to digest, versus in the middle of the day at lunch. And as always, enjoy your dinner with a glass of water to hydrate; stay away from sugary drinks.

Dinner Plan #2
If you’re vegetarian, supplement your carbohydrates with animal-free protein choices. Load up on beans, lentils, and use quinoa to get some of the proteins you’ll be missing from the meat. Make a dinner of hearty soups and salads by adding quinoa and beans, or try eggplant parmigiana with a marinara sauce.

Dinner Plan #3
Maybe you’re in a hurry and don’t feel like taking the time to prep a full scale dinner. This is when it’s good to have some whole wheat pasta on hand to whip up a quick meal. Add your favorite pasta sauce (stay away from high fat cream sauces), toss in some chopped veggies like peppers, squash, eggplant or spinach and add a some protein to it like some proteins like sliced beef or sausage. Another good protein alternative is a nutritious protein shake. Remember to hydrate with water.

Don't forget before Bedtime:

Pre-Bedtime Meal
This is probably a new thing to you but do not underestimate the importance of having a pre-bedtime meal in your diet. You sleep to recover so it makes sense to be certain you are giving your body the nutrition it needs before you go to sleep. You may ask, why on earth should you have supper, and then a pre-bedtime meal? Let’s think about it, typically one has supper around 7-8pm and then roughly 3 hours later you go to sleep. Most of us get up between 5 – 7am. That’s more 10 hours since you last ate (and that’s assuming you eat as soon as you wake up!). Having a nutritious pre bedtime meal not only helps shorten the time between meals but also helps fill in any nutritional gaps you might have missed before you go to sleep. You sleep to recover so it makes sense to be certain you are giving your body the nutrition it needs before you go to sleep.

Ideally you want a super nutritious snack with proteins, vitamins and minerals and ideally lower on the calorie side. Avocado on whole wheat toast is a good idea, a glass of milk also is fantastic from a protein side. Check out our NutriBoost shake, which really is a good pre-bedtime option too. It is loaded with vitamins and minerals, has the ideal protein mix for bedtime recovery and is low in calories. The NutriBoost shake is also easy to digest, and is quickly absorbed by the body.