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Everything you do influences your performance, but food choices have the greatest impact due to the long term and short-term benefits. A proper diet, including proper selection of foods from all 4-food groups, will help training and performance while also achieving a healthy lifestyle.
Since swimmers are training daily throughout the week and competing 1 to 2 times a week, proper nutrition is essential. During training and competition, a diet high in carbohydrates is important. During the hour-long practices, the body burns mostly carbohydrate calories as its energy source. The best way to replenish calories lost during training is with a high carbohydrate diet. Eating foods or drinks high in carbohydrates within the first 30 minutes after training minimizes the depletion of energy stores.
To make sure your swimmer is getting the required nutrition, follow these nutrition do’s and don’ts:
Breakfast
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Do |
Don’t |
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Eat hot cereals like oatmeal or oat bran |
Choose sugary children’s cereals |
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Select whole-grain or high fiber cold cereals |
Choose fast food breakfast sandwiches & fat-laden croissants |
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Eat breads, including muffins, biscuits and bagels |
Eat doughnuts or pastries |
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Eat pancakes, waffles and French toast with fat-free toppings like syrups and jams |
Use too much margarine or butter |
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Choose fruit, including fresh, canned and juices |
Drink "Fruit Drinks" with little or no real fruit juice |
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Choose eggs up to 2 or 3 times a week |
Eat sausage, ham or bacon > 1 or 2 times a week |
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Try skim or low fat milk |
Skip Breakfast |
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Do |
Don’t |
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Choose lean meats like turkey |
Eat fatty and salty luncheon meats too often |
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Use mustard and ketchup as condiments |
Overuse condiments like mayonnaise or salad dressings |
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Pack a lunch when possible |
Eat fast-food meals too frequently |
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Eat past as much as you like, but choose tomato sauces rather than cream sauces |
Choose prepared salads containing excessive mayonnaise or salad dressings |
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Choose a hamburger over hot dogs |
Skip lunch |
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Choose a baked potato over fries |
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Try pizza without fatty meat toppings |
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Dinner
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Do |
Don’t |
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Eat pasta dishes |
Choose meals w/heavy cream sauces or gravies |
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Choose pizza w/vegetable and lean meat toppings |
Choose deep-fried meals more than 2x a week |
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Try Chinese food w/ rice and fresh vegetables |
Eat high-fat meals like hot dogs or sausages in excess |
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Select fish often. Broiled or poached is best |
Use high fat dressings or toppings |
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Trim fat from meats & remove skin from poultry |
Ruin a baked potato or bread w/too much butter |
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Have soup, salads and lots of veggies |
Have cakes, ice cream & pies every night |
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Include potatoes, rice or beans when possible |
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Choose fresh fruit, yogurt or jello for dessert |
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During the hot summer months, it is essential to keep your athletes hydrated. Encourage them to drink lots of fluids (between 8 to 12 glasses each day - mostly water). Important additional sources include milk, fruit juices (100% juice not juice drinks) and sports drinks.
Reprinted with permission from the Coaching Staff of the South Riding Sting Rays
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