April 22, 2019
I hope everyone had a great Easter! Please read through this week’s email for important information.
RENO Banquet – April 26
The annual Reno Aquatic Club awards banquet is set for the evening of Friday, April 26. I encourage all RENO families to attend and celebrate a great year of swimming. Each swimmer will be individually recognized and receive a unique momento at the banquet.
The banquet will take place at the Mandalay Ballroom in Circus Circus with food catered by the Eldorado. Doors open at 6:30 PM and dinner will be served at 7:00 PM. The cost is $15 for adults and $10 for children under 12.
Click here to RSVP for the banquet. The deadline to RSVP is today!
RENO Walk-On Meet
RENO will be hosting our annual post-Regional walk-on meet at UNR on Sunday, May 12. A big reason for this meet is to allow those swimmers who are rested for high school Regionals another opportunity to swim events.
This year, we are opening the meet to any swimmer who is 13-and-older – they do not have to be a high school swimmer to participate. We strongly encourage all RENO swimmers who are eligible to participate in the meet.
With financial help from RENO and the other teams in town, the City of Reno is planning to open Idlewild a few weeks earlier this year. The tentative opening date is Monday, May 20.
All practices will move to Idlewild starting May 20. The high school season will be over, so when we move outdoors we will also start and end practices 15 minutes earlier than our current schedule. When we get closer to May 20, I will send an updated schedule.
On June 10, all groups will shift to our summer schedule. Click here to view the summer practice schedule (the summer schedule is at the bottom of the page).
On the evening of May 21, there will be a clinic for those interested in becoming a swim official. The clinic will take place in Reno. You do not need any prior swim experience to become an official.
Many of our team’s officials are parents of older swimmers who will be graduating high school soon. Therefore, we need parents of our younger swimmers to become officials. Swim meets would not happen without officials, so please consider attending this clinic.
Thank you very much to the parents who are currently officials. We greatly appreciate it!
High School Swimming
Stay current on the latest high school results and rankings by visiting the Nevada high school swim website. Click here to access the website.
Solid nutrition is key to fast swimming. Between long days of school and intense practices in the pool, swimmers need to be properly fueled so they can recover, have adequate energy, and maximize their full potential.
“Good nutrition is essential in the development of their bodies and brain function. It can potentially aid in the prevention of major health issues like diabetes, obesity, heart disease, cancer, and osteoporosis, so how young athletes fuel their bodies is extremely important,” said Sport Dietitian Mackenzie White.
Unfortunately, with nutrition, there is a lot of misinformation out there. Fad diets tend to be in the spotlight, and these can be very harmful, especially for children. TrueSport has identified five nutritional strategies that athletes should avoid:
Detox Diets and Cleanses
“Detox and cleansing diets have gained popularity with claims of cleaning your blood and eliminating harmful toxins from your body. However, there are no studies that suggest that these detox diets and cleanses aid in the elimination of any waste or toxins from the body.
The body naturally removes impurities from the blood, and with a functioning liver and kidneys, detox diets and cleanses are unnecessary. They usually do more harm than good, especially when it comes to a young, growing athlete.
If your athlete is concerned about cleansing their body of toxins, encourage them to drink water throughout the day to help with digestion and to promote normal bowel function. Young athletes can also opt for healthier food choices including fruits and vegetables for added nutrients.” – TrueSport
Overly Processed “Health” Foods
“Chemically processed foods are usually made from refined ingredients and artificial preservatives. These foods lack the proper nutrients a young athlete needs to stay active and can have adverse side effects on their health when consumed in excess.
Unprocessed, single-ingredient foods that contain no added chemicals are considered whole foods and are key to good health, as they provide the body with the nutrients it needs.
Oftentimes, it’s convenience that drives the consumption of overly processed foods, but making gradual changes to your grocery list can help shift your athlete’s view on healthy eating.
Try including your young athlete in the process by finding new recipes and preparing meals together to show them that making healthy choices is easier than they think.” – TrueSport
Pre- and Post-Workout Supplements
“Pre-workout drink mixes that boost energy for increased athletic performance and post-workout protein shakes that promise to help with recovery and build more lean muscle are growing in popularity. However, they can come with significant risks for young athletes.
Pre-workout supplements contain high amounts of caffeine and sugar, which can be extremely harmful, especially in the smaller bodies of young athletes. Some side effects of caffeine include vomiting, jitters, cramps, high blood pressure, and even cardiac arrest.
As for post-workout recovery shakes, consuming more protein than necessary doesn’t help athletes in terms of recovery, muscle synthesis, or metabolism.
White prefers young athletes to eat a snack or meal post-training as opposed to a protein shake. “The food can provide protein as well as other nutrients necessary for recovery.”
It’s also unlikely that young athletes need to consume a protein shake immediately after a training session, as they should be able to get their daily allowance of protein from well-balanced meals and snacks throughout the day.” – TrueSport
“There are many popular trending diets that restrict specific foods, such as the Paleo diet (eating foods that humans ate when they first roamed the planet) and Ketogenic diet (reducing carbohydrate intake and replacing it with fat). Fat avoidance and calorie counting are also considered restrictive diets.
According to White, restricting the consumption of certain foods or daily energy intake negatively impacts a young athlete’s developing body and brain, and can cause nutrient deficiencies. These types of diets also promote an unhealthy relationship with food. When foods are seen as ‘good’ and ‘bad,’ many are left vulnerable to developing an eating disorder.
Inadequate consumption of healthy foods often leads to vitamin and mineral deficiencies, so teach your athletes by setting a good example with your own relationship with food. Kids typically model what you do, so think twice before you make a negative comment about your own eating habits and lead by example.” – TrueSport
“This trend can also be considered a restrictive diet, although it doesn’t restrict the types of foods you can eat. Instead, the focus is on adjusting eating patterns. Intermittent fasting involves a meal schedule with a specific range of time during which you eat your days’ worth of calories, followed by a period of fasting lasting between 16 and 36 hours. Fasting is said to increase insulin sensitivity, which leads to more effective fat burning and weight loss.
Young athletes should not be fasting because they need to keep their energy levels consistent throughout the day.
As White explains, “Following an intermittent fasting schedule is risky for young athletes. Long durations without food may cause inadequate energy consumption, which can potentially interrupt growth and development. It can leave an athlete feeling tired and weak and could force their bodies to break down muscle for energy. Instead, growing young athletes should eat three main meals and an additional eat one to three snacks as needed each day to provide a consistent flow of energy.’” – TrueSport
“With new trending diets highlighted every year, it’s crucial to start the conversation about healthy eating habits with your athlete at an early age.
Help your athlete develop a healthy perspective on both nutrition and exercise by discouraging fad diets, skipping meals, and the use of dietary supplements. Instead, encourage them to be intentional about eating nutrient-rich foods, staying hydrated, and creating a recovery plan to get an adequate amount of sleep and rest.
In the end, simply combining healthy nutrition and recovery will help your athlete perform to their athletic potential.” – TrueSport
Each week, I will post the “Parent Education” section on the website. Click here to read the archived articles.
Here are the upcoming meets for Reno Aquatic Club:
- May 12 – RENO Walk-On Meet – UNR (all 13 and older swimmers)
- May 24 – 26 – Intermountain Classic (long course) / Carson City (all)
If you have any questions or comments, please let me know. Thank you for your support.