MEET NUTRITION

Here are some Quick Food Tips for your swimmers.

What should my child eat before practice?  At meets?
The best pre-practice or pre-meet meal should contain primarily carbohydrates.  Carbohydrate-rich foods like pasta, breads and cereal are easily digested and absorbed.  Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise.
Meals that provide 100 grams of carbohydrates
  • 1 bagel with peanut butter and 2/3 cup of raisins
  • 1 cup of low-fat yogurt, 1 banana and 1 cup of orange juice
  • 1 turkey sandwich with 1 cup of applesauce
  • 2 cups of spaghetti with meat sauce and 1 piece of garlic bread
  • 8 oz. of skim milk, 1 apple, 1 orange, 2 slices of bread and 3 pancakes
  • 1 serving of GatorLode and 1 bagel
Fluid Replacement Tips
  • Keep a fluid bottle by the side of the pool when working out and drink between repeats and sets.
  • Choose sports drinks like Gatorade that taste good, stimulate fluid absorption in the body maintain proper fluid balance in the body, and provide energy to working muscles.
  • Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake.
  • Avoid caffeine-filled beverages.  They are diuretics and contribute to fluid loss.
  • Check the color of your urine. Dark-colored urine may indicate you are dehydrated and need to drink fluids.
 
 
Timing is Everything

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day:

· Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.

· Eat some carbohydrate before morning practice. Note: This can be in the form of juice.

· Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.

· Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!

· Eat again (something substantial, like a real meal) before two hours post-practice has elapsed. This is critical to maximizing recovery!!!!

· Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

Part of the reason good nutrition is critical during recovery has to do with the fact that the body is extremely good at making the most of what it is given. Following exercise, the body is very sensitive to the hormone insulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time a swimmer eats carbohydrate, which causes blood sugar to rise, insulin goes up. Well, it’s insulin’s job to remove sugar from the bloodstream, and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.

The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:

“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)

In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen re-synthesis.
Body Weight in lbs (kg)
Carbohydrate Required (g) to meet Intake of 1.2-1.5 g/kg
120 (54.5)
65-82
130 (59.1)
71-89
140 (63.6)
76-95
150 (68.2)
82-102
160 (72.7)
87-109
170 (77.3)
93-116
180 (81.8)
98-123
190 (86.4)
104-130
200 (90.9)
109-136
210 (95.5)
115-143
220 (100.0)
120-150
 
 
 
Healthy Meals for Swimmers on the Go

Notes on BREAKFAST - Start your day off right!

· Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

· Avoid high-fat choices such as bacon, sausage or biscuits and gravy.

· For breakfast on the run, pack containers of dry cereal, crackers, juice or dried fruit such as raisins and apricots; or pack fresh fruits such as apples or oranges.

· If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes. Avoid breakfast sandwiches, sausage and bacon.

EXAMPLES OF HIGH CARBOHYDRATE BREAKFAST MEALS:
At Home:

Organge juice
Fresh fruit
Low-fat yogurt
Pancakes with syrup
2% or skim milk

or

Plain English muffin
Strawberry jam
Scrambled Egg
Orange juice
2% or skim milk
At a Fast Food Restaurant:

Hot cakes with syrup (hold the margarine and sausage)
Orange juice
Low-fat milk

or

Cold cereal with low-fat milk
Orange juice
Apple, bran or blueberry muffin
At a Convenience/ Grocery Store:

Fruit flavored yogurt
Large bran muffin or pre-packaged muffins
Banana
Orange juice
Low-fat milk
At a Family Style Restaurant:

Pancakes, waffles or french toast with syrup (hold the margarine, bacon and sausage)
Orange juice
Low-fat milk
Notes on LUNCH and DINNER

· Select pastas, breads and salads.

· Select thick crust rather than thin crust pizza for more carbohydrates.

· Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as pepperoni and sausage.

· Select vegetable soups accompanied by crackers, bread, or muffins.

· Emphasize the bread in sandwiches, not the condiments, mayonnaise or potato chips.

· Avoid deep fat fried foods such as french fries, fried fish and fried chicken.

· Choose low-fat milk or fruit juices rather than soda pop.
EXAMPLES OF HIGH CARBOHYDRATE LUNCH OR DINNER MEALS:

Large turkey sandwich on 2 slices of Whole-wheat bread
Slice of low-fat cheese
Lettuce, Tomato
Fresh vegetables (carrots and celery strips)
Low-fat yogurt
Fresh fruit or fruit juice

Minestrone Soup
Spaghetti with Marinara Sauce
SaladItalian Bread
Fresh Fruit
2% or skim Milk
Sherbet

Chili on a large baked potato
Whole grain bread or muffin
Low-fat chocolate milkshake
Fresh fruit

Thick crust cheese and vegetable pizza
Side salad
Fresh fruit
2% or skim milk
 
 
LUNCH/DINNER AT FAST FOOD RESTAURANTS

McDonald’s - 500 kcal
Chicken fajita
Vanilla low-fat milk
shake

OR

Hamburger
Low-fat milk
Low-fat frozen yogurt cone

McDonald’s - 700-750 kcal
Hamburger
Side salad with low calorie dressing
Strawberry low-fat milkshake

McDonald’s - 1,000 kcal
McLean Deluxe with cheese
Medium fries
Chocolate low-fat milkshake

Burger King - 500 kcal
BK Broiler with BBQ sauce
2% milk
Orange juice

Arby’s - 700-750 kcal
French dip
Side salad with lite Italian dressing
Jamocha shake

Taco Bell - 700-750 kcal
Bean burrito with red sauce
Plain 10" tortilla
Low-fat milk

Pizza Hut - 1,000 kcal
2 slices medium cheese pan pizza
6 breadsticks
Beverage

Wendy’s - 1,000 kcal
Plain baked potato
Chili
Side salad
Small frosty