WAT Nutrition Program
Goals
- Fuel training and competition performance
- Support growth and development
- Enhance recovery and immune function
- Establish healthy lifetime habits
Daily Nutrition Guidelines by Age Group
| Age Group |
Calories/day |
Key Nutrients to Emphasize |
|---|---|---|
| 8–10 |
1,800–2,200 |
Calcium, Iron, Protein, Fluids |
| 11–13 |
2,000–2,600 |
Protein, B-Vitamins, Omega-3s |
| 14–18 |
2,400–3,000+ |
Carbs, Iron, Vitamin D, Electrolytes |
Calories vary depending on training volume and individual needs.
Daily Meal Structure
| Time |
Meal |
Guidelines |
|---|---|---|
| Morning (Pre-practice) |
Light Fuel (if early practice) |
Banana + peanut butter, toast, granola bar |
| Post-practice (within 30 min) |
Recovery Snack |
Chocolate milk, Greek yogurt + fruit, protein smoothie |
| Breakfast |
Full Meal |
Eggs, oatmeal, fruit, whole grain toast |
| Lunch |
Balanced Meal |
Lean protein, whole grains, veggies, healthy fats |
| Afternoon Snack |
Sustained Energy |
Trail mix, hummus + crackers, cheese + fruit |
| Dinner |
Recovery & Growth |
Chicken/fish, brown rice/quinoa, veggies |
| Evening Snack (if needed) |
Light Recovery |
Cottage cheese, protein bar, banana |
Training Day Fueling
Before Practice (30–90 min prior)
- Small, easy-to-digest snack
- Avoid high fat and high fiber
- Examples: Fruit + nut butter, bagel, granola bar, yogurt
During Practice (if over 90 minutes)
- Hydration every 15–20 min: Water or sports drink
- Snacks (if long session): Sports chews, fruit, diluted juice
After Practice (within 30 minutes)
- Aim for 3:1 ratio of carbs to protein
- Examples: Chocolate milk, fruit smoothie with protein, turkey sandwich
Hydration Plan
| Time |
Amount |
|---|---|
| Morning |
8–16 oz water |
| During Practice |
5–10 oz every 15–20 min |
| After Practice |
16–24 oz (with sodium) |
| All Day |
Carry water bottle |
Urine should be pale yellow = well-hydrated
Competition Day Tips
✅ Night Before:
- Carb-rich dinner: pasta, rice, bread, veggies, lean protein
- Hydrate well
✅ Morning Of:
- Light, carb-heavy breakfast (3–4 hours before event)
- Example: Pancakes, fruit, eggs
✅ Between Events:
- Snack every 1–2 hours:
- Pretzels, fruit, low-fat sandwich, smoothie, dry cereal
✅ After Last Event:
- Full recovery meal with protein + carbs
Foods to Limit
- Fried or greasy foods before training
- Sugary drinks/soda
- Energy drinks
- Processed snacks (chips, candy) — especially before swimming
Parental Guidance
- Prepare meals ahead for busy weeks
- Encourage family dinners with healthy choices
- Model balanced eating
- Involve kids in meal prep to teach nutrition
Sample Day Menu (Ages 12–18)
| Meal |
Menu |
|---|---|
| Breakfast |
Oatmeal + berries, scrambled eggs, orange juice |
| Snack |
Apple + almond butter |
| Lunch |
Turkey sandwich, carrots, hummus, grapes |
| Pre-practice snack |
Granola bar, banana |
| Post-practice |
Chocolate milk + protein bar |
| Dinner |
Grilled salmon, quinoa, green beans, salad |
| Evening snack |
Cottage cheese + pineapple |
