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Nutrition

 

Nutrition

Nutrition Websites

USA Swimmings Parents Page on Nutrition
One of the building blocks of quality training is good nutrition. Read more at USA Swimming

USA Swimming Nutrition Tracker
Analyze your swimmers diet

www.speakwell.com
This site promotes speaking engagements for exercise physiologist Martin Collis (a terrific teacher and entertainer), and includes his informative, insightful, and comical e-newsletter about wellness, which features both diet and exercise info.

healthierus.gov
US Dietary Guidelines, additional health information, and links.

www.nutrition.gov
Another U.S. Dept. of Agriculture site with nutrition information.

Nutrition Articles

Fueling for Performance - Compiled by Charlene Boudreau, USA Swimming
Fueling for Performance is… Always having a full tank of gas. Getting the most economical fuel. Fueling at the right times and places. Read more ...

Water, Water Everywhere
Swimmers get tired of hearing that they should drink more water. Some complain that they don’t like the taste of water, that it’s inconvenient, or that they’re simply not that thirsty. Most find it hard to believe that something as simple as drinking water can substantially affect athletic performance.
Read more ...

Disordered Eating: Concern among Swimmers?
Although eating disorders are estimated to affect about 3-4% of athletes, the prevalence of disordered eating is believed to be much higher. Disordered eating involves abnormal eating behaviors and food attitudes that result in poor nutrition and sometimes develop into anorexia nervosa (severe food restriction with extreme weight loss) or bulimia nervosa (binge and purge behaviors). The distinction between disordered eating and eating disorders is important because disordered eating is often overlooked or rationalized.
Read more ...

If it tastes good, it can't be good for you
Our food decisions are influenced by many factors, taste being a primary determinant for most people. It is a rare individual who chooses to eat collard greens just because they are nutritious. Most of us know the difference between foods that enhance health and those with little nutritional value. In fact, we sometimes get into that internal dialogue between our intellect and our taste buds - what we should eat versus what we want to eat. But wouldn’t it be wonderful if our taste buds were aligned with our brains, and foods we really liked were also those that taste great? Guess what: It’s possible to shape your own taste preferences toward healthier foods.
Read more ...

Eating to Win: Meet Day and Before
Figuring out what and when to eat on meet days can be tough. You don’t want to feel physically hungry during a meet, which indicates low energy reserves. Don’t, however, make the mistake of over-fueling. Most swim events are relatively short. Even the 1650 is completed well under the 60 minutes usually considered the minimum competition time for which carbohydrate loading might be beneficial. The challenge for swimmers, of course, is that there are usually multiple events on a given day, often finals at the end of the day, and consecutive days of competition. What this means to you is the need for small, frequent meals (snacks) squeezed in-between swims.
Read more ...

Principles of a Healthy Diet for Peak Performance
A good diet alone won’t make a champion swimmer, but especially at high levels of competition, the right diet can often provide the edge that marks a winner. Eating well helps keep you healthy to train optimally, and allows your body to gain the most benefit from training as well as to recover from stresses of workouts and competition. Most importantly, what you choose to fuel your body with greatly increases the probability that you can swim up to your natural potential.
Read more ...

Setting Nutrition Goals for the New Year
The beginning of a new year is the traditional time for setting goals, despite all the jokes about their likely outcome. With the holiday season (and foods) just behind us, it’s a good time to consider ways in which you can make some positive changes in food choices.

The most important part of making a change, whether involving diet or any other aspect of your life, is to set a sound goal. A well stated goal guides ...
Read more ...

Strategies for Healthy Holiday Eating
The annual holiday challenge is upon us: How do we navigate the holidays feeling good about our food choices, and just plain feeling good? We all have experienced the lethargy that follows a too-big meal, that extra piece of pumpkin pie, or a few too many Christmas cookies. Here are some ideas that may help in those food decisions that we often face during this time of year.
Read more ...

Diet Can Help to Sustain Energy
There is no question that what, when, and how much you eat influences energy levels throughout the day, and sometimes poor energy reserves respond well to some basic dietary changes. Swimmers who work out in the afternoon might especially benefit from eating in a way that sustains energy levels, allowing them to get the most out of their workouts.

An eating pattern that helps to maintain energy is also one that delays hunger. Hunger is the body’s signal that energy reserves are running low. Here are three principles of eating for energy and appetite control: .....
Read more ...

Nutrition Know-how: There’s a Way to Keep It Simple
Pick up almost any fashion or fitness magazine, and you’re bound to find a comment about how difficult it is to know and practice good nutrition. Journalists love to blame the scientific and medical communities for changing their minds too often as to what makes a healthy diet. We are told that new research tends to reverse conventional (or last week’s) wisdom, making it impossible for the average consumer to keep up, or to understand the complexities of feeding ourselves “right.” And here’s the first misconception about nutrition knowledge and practice, that there is indeed a stringent and fixed “right” way of eating.
Read more ...

 

 
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