Ohio Swimming
Level 3

Nurtional Information

Dan Jones - Nutrition and Supplementation for Sylvania Tsunami (10/3/15)

Great athletes eat differently than average athletes. Athletes must  eat small, frequent meals (every three hours) to keep the body from lowering the base metabolism and going into starvation mode - utilizing muscles for energy.

Cogs in the wheels of great athletes (and to prevent acute injury):

  • training in the pool
  • training out of the pool
  • rest (8 hours of sleep)
  • nutrition
  • supplementation


Protein is critical to repair tissue. Cortisol levels are the enemy. To lower cortisol levels make sure that an athlete eats 1 or 1 1/2 grams of protein per pound of body weight. Use non-processed/non packaged meats. Don't be afraid of red meats. (Especially don't have to be concerned for children - their cholesterol/lipid levels are not usually high.)


Carbohydrates are critical for energy. Eat complex carbs like oatmeal (not with brown sugar and cream) and sweet potatoes (not with brown sugar). The complex cabs keep your glycemic level steady.

If you need an energy kick, eat a simple carb like a rice cake with jelly.


Fat is not an enemy - it is needed for the formation of hormones and energy. Unsalted almonds are a great source of fat.


Athletes should have whey protein 2x a day - this is not a meal replacement. This is in addition to meals.

Everyone's body is different so each athlete has to eat the foods that work for them. Here's some suggestions.

Swim practice days:

Up in time to have breakfast before swim practice. This should be a combination of protein and carbohydrates. (Eggs and oatmeal or a protein shake and oatmeal)

Quest bar around 10 am (This brand of bars have high protein and not much sugar. Most bars have a lot of sugar in them. The high levels cause an imbalance in the body.)

lunch at 12 or 12:30 - make sure there's about 25 grams of protein

3:00 pm Quest bar

After swim practice (before EAO) have a raisin bagel - some carbohydrates but not too heavy before workout

After workout (within an hour): have something high in protein that has sugar - like chocolate milk. This helps with cell repair.

For swim meets:

Night before: Have complex carbohydrates with protein. (Whole wheat pasta or oatmeal with a protein shake before bed)

breakfast - have moderate fats and fiber to prevent belly aches and digestive issues. EAT BEFORE THE MEET.

During the meet - fruit is ok, rice cakes with jam

Stay hydrated - watch sugars in sports drinks. Powerade Zero has no sugars vs gatorade with 21 sugars per serving - many bottles are two servings. (Swimmers sweat and lose minerals - replenish with electrolytes. Vitamin Shoppe has 39 cent packets that can be put in water)

When Dan Jones is looking at the nutritional information on packaged foods he looks at the sodium, carbohydrate and sugar. He likes the P28 products. Beware of refined salt - it has no nutritional value. Sea salt, Himalayan salt and Celtic salt are much better choices.