It is our purpose to mold young men into honest, committed, and responsible individuals who believe in themselves and each other to change the world for the better.

High School Sports Nutrition Article

Nutrition for Swimmers

  • swimming burns 300-700 calories per hour
  • swimmers should target a minimum of 100 grams of protein per day (.7-1 grams per pound of body weight)
  • carbohydrates = primary fuel: 2.3-3.2 grams per lb of body weight
  • healthy fats = secondary source of fuel: ~25% of calorie intake (nuts/seeds, oils, avocado, fish)
  • HYDRATION prevents cramps, delivers nutrients, eliminates toxins

Snack Ideas for Meets and Practices

  • Protein Bars
  • Sandwiches
  • Nuts/Seeds
  • Cheese/Crackers
  • Pretzels/Hummus
  • Fruit/Veggies
Overnight Oats
  • 1/2 cup oats
  • 1/2 cup milk
  • 1/4 cup Greek yogurt
  • Add optional mix-ins like fruit, nuts, protein powder and refrigerate for 6+ hours
Pasta Salad
  • Protein (shredded chicken / tuna)
  • Cooked Noodles (any kind)
  • Veggies (frozen peas / shredded carrots / etc)
  • Italian Vinaigrette
  • Mix together and store in prep containers

Staying Healthy During Swim Season

Sleep is when the body heals itself. Ensure you are getting adequate sleep, especially during cold and flu season.

Supplements to Boost Immunity
  • Elderberry
  • Turmeric
  • Ginger
  • Vitamin C
  • Vitamin D
  • Zinc
Ginger Shots
  • 2-3 inches fresh ginger (washed/peeled)
  • 1 medium turmeric root (or 1 tsp powder)
  • 2-3 fresh oranges (peeled)
  • 1-2 fresh lemons (peeled)
  • [coconut] or plain water to blend
  • Blend and strain with a mesh colander and drink as shots or freeze into cubes and add to tea
Hot Not Toddy
  • 1 Tbsp fresh squeezed lemon juice
  • 1 Tbsp Bragg's raw unfiltered apple cider vinegar
  • 1 Tbsp Nate's raw unfiltered organic honey
  • Enough HOT water to fill a ceramic mug
  • Mix together and sip like tea