Nutrition
Nutrition on Meet Days
It is important to plan out what you will eat before, during and after the meets to help you perform your best. mBelow are suggestions of good this that will help you perform your best for swimming.
BEFORE THE MEET
Swimmers need a high carb, low protein, low fat meal one to four hours before competition.
Some of the following foods will do the trick: breakfast cereal, toast, bagels, pancakes with juice and a piece of fruit.
You should eat half a gram to two grams of carbohydrates per pound of body weight.
DURING THE MEET
When your events are less that an hour apart you need to drink plenty of fluids and eat small amounts of high-carb foods. Some examples of these items are: water, Gatorade, diluted or whole fruit juice, half of a high-carb energy bar, fruit or a few low fat crackers.
If you wait two to four hours between events you need to keep drinking and eating your high-carh snacks.
Avoid foods that have more than five to eight grams of fat.
If you need to wait over four hours in between events add some protein to you high fluid, high-carb intake.
The protein will boost help to boost your recovery.
Good examples of this are: reduced fat peanut butter sandwiches, fat free yogurt, cereal with low fat milk, a sandwich made with low fat meat, chili, bean soup and sports bars that have some protein.
Drink fluids all day long. Pools are hot a humid and it is extremely important to stay hydrated. Don’t wait until you are thirsty. It’s too late if you wait this long.
PORTABLE AND PRATICAL FOODS FOR SWIM MEETS
Below is a list of good practical and portable foods for a swim meet.
Bagels, dry cereal, fruit newtons, fruit juices, low fat chocolate mil, low fat muffins, oatmeal,popcorn, pretzels, cup of soups, trail mix, yogurt, chili, fruit(apples, grapes, oranges, raisins), fruit smoothies, low-fat crackers, mozzarella sticks, peanut butter sandwiches, popsicles, sandwiches of turkey or low fat meat, sports drinks, and vegetables (celery, carrots, cauliflower an radishes),
AFTER THE MEET
Approximately thirty minutes before your final event, drink 16 to 24 ounces of water or Gatorade.
You should also eat a high-carb food that has some protein.
Thirty minutes after your final event eat 100 grams of garbs. Then three hours later have a good post meet nmeal. Some examples of great post meet meals are: spaghetti with meat sauce, bean burritos with rice, low fat beef or chicken dishes with potatoes or rice, milk, yogurt, fruit and vegetables.
Nutrition on Practice Days
It is important to plan out what you will eat before, during and after pratice to help you perform your best.
Below are suggestions of goodthis that will help you perform your best for swimming. High School male swimmers need about 2, 800 calories per day. Then add 1,000 calories when you workout. High School female swimmers need about 2,200 calories per day. Then add 800 calories per workout. Eating right will help you to perform your best. Junk food slows you down in the pool and lacks the vitamins and nutrition your body needs.
BEFORE MORNING PRATICE
Always eat carbohydrates before you swim. Drink plenty of Gatorade or fruit juice if you can’t eat pancakes, cereal, toast or a bagel before practice.
AFTER MORNING PRACTICE
Drink at least 24 ounces of Gatorade within thirty minutes of your practice. Eat a carb and protein snack such as whole wheat toast with peanut butter or a bagel with low fat cream cheese or a sports bar with protein.
BREAKFAST
Do not skip breakfast even if you eat a snack before morning practice. Eat some carbohydrates such as whole grain bread or cereal and include some protein such as eggs, turkey, low fat ham or low fat bacon or peanut butter. Make sure to drink milk or eat some dairy food and fruit.
You should aim to eat at least six servings a day of fruits and vegetables.
MID-MORNING SNACK
Make sure to have a snack if there is more than four hours between breakfast and lunch. Some good mid-morning snacks are: granola bar, banana and milk Drink water during the day as well.
LUNCH
At school choose from the ala carte offerings and choose salads baked potatoes, yogurt, soup, raw or cooked vegetables, chili or pizza. Avoid choosing the junk foods such as chips, soft drinks, ice cream and fast foods.
AFTER SCHOOL PRE PRACTICE SNACK
Bring portable high-carb snacks such as fig bars, dried fruit, apples, oranges, carrots, cereal bars, Gatorade or whole wheat crackers.
Drink water plenty of water before you go to practice.
POST-PRACTICE SNACK
Make sure to tide yourself over with a Gatorade and a small carb snack such as crackers or a sports bar if dinner is within two hours of the end of practice. Eat protein if dinner is in more than two hours after practice.
DINNER
Make sure to eat a well balanced dinner with enough protein, fat and carbs. This would consist of three to four ounces of lean meat, one serving of fruit and one serving of vegetables, one serving of milk or yogurt, or one serving of potatoes, rice, noodles, beans or pasta.
EVENING SNACK
Eat some graham crackers, a peanut butter sandwich, fruits, nuts, milk or juice as an evening snack.
It is important to plan out what you will eat before, during and after the meets to help you perform your best. mBelow are suggestions of good this that will help you perform your best for swimming.
BEFORE THE MEET
Swimmers need a high carb, low protein, low fat meal one to four hours before competition.
Some of the following foods will do the trick: breakfast cereal, toast, bagels, pancakes with juice and a piece of fruit.
You should eat half a gram to two grams of carbohydrates per pound of body weight.
DURING THE MEET
When your events are less that an hour apart you need to drink plenty of fluids and eat small amounts of high-carb foods. Some examples of these items are: water, Gatorade, diluted or whole fruit juice, half of a high-carb energy bar, fruit or a few low fat crackers.
If you wait two to four hours between events you need to keep drinking and eating your high-carh snacks.
Avoid foods that have more than five to eight grams of fat.
If you need to wait over four hours in between events add some protein to you high fluid, high-carb intake.
The protein will boost help to boost your recovery.
Good examples of this are: reduced fat peanut butter sandwiches, fat free yogurt, cereal with low fat milk, a sandwich made with low fat meat, chili, bean soup and sports bars that have some protein.
Drink fluids all day long. Pools are hot a humid and it is extremely important to stay hydrated. Don’t wait until you are thirsty. It’s too late if you wait this long.
PORTABLE AND PRATICAL FOODS FOR SWIM MEETS
Below is a list of good practical and portable foods for a swim meet.
Bagels, dry cereal, fruit newtons, fruit juices, low fat chocolate mil, low fat muffins, oatmeal,popcorn, pretzels, cup of soups, trail mix, yogurt, chili, fruit(apples, grapes, oranges, raisins), fruit smoothies, low-fat crackers, mozzarella sticks, peanut butter sandwiches, popsicles, sandwiches of turkey or low fat meat, sports drinks, and vegetables (celery, carrots, cauliflower an radishes),
AFTER THE MEET
Approximately thirty minutes before your final event, drink 16 to 24 ounces of water or Gatorade.
You should also eat a high-carb food that has some protein.
Thirty minutes after your final event eat 100 grams of garbs. Then three hours later have a good post meet nmeal. Some examples of great post meet meals are: spaghetti with meat sauce, bean burritos with rice, low fat beef or chicken dishes with potatoes or rice, milk, yogurt, fruit and vegetables.
Nutrition on Practice Days
It is important to plan out what you will eat before, during and after pratice to help you perform your best.
Below are suggestions of goodthis that will help you perform your best for swimming. High School male swimmers need about 2, 800 calories per day. Then add 1,000 calories when you workout. High School female swimmers need about 2,200 calories per day. Then add 800 calories per workout. Eating right will help you to perform your best. Junk food slows you down in the pool and lacks the vitamins and nutrition your body needs.
BEFORE MORNING PRATICE
Always eat carbohydrates before you swim. Drink plenty of Gatorade or fruit juice if you can’t eat pancakes, cereal, toast or a bagel before practice.
AFTER MORNING PRACTICE
Drink at least 24 ounces of Gatorade within thirty minutes of your practice. Eat a carb and protein snack such as whole wheat toast with peanut butter or a bagel with low fat cream cheese or a sports bar with protein.
BREAKFAST
Do not skip breakfast even if you eat a snack before morning practice. Eat some carbohydrates such as whole grain bread or cereal and include some protein such as eggs, turkey, low fat ham or low fat bacon or peanut butter. Make sure to drink milk or eat some dairy food and fruit.
You should aim to eat at least six servings a day of fruits and vegetables.
MID-MORNING SNACK
Make sure to have a snack if there is more than four hours between breakfast and lunch. Some good mid-morning snacks are: granola bar, banana and milk Drink water during the day as well.
LUNCH
At school choose from the ala carte offerings and choose salads baked potatoes, yogurt, soup, raw or cooked vegetables, chili or pizza. Avoid choosing the junk foods such as chips, soft drinks, ice cream and fast foods.
AFTER SCHOOL PRE PRACTICE SNACK
Bring portable high-carb snacks such as fig bars, dried fruit, apples, oranges, carrots, cereal bars, Gatorade or whole wheat crackers.
Drink water plenty of water before you go to practice.
POST-PRACTICE SNACK
Make sure to tide yourself over with a Gatorade and a small carb snack such as crackers or a sports bar if dinner is within two hours of the end of practice. Eat protein if dinner is in more than two hours after practice.
DINNER
Make sure to eat a well balanced dinner with enough protein, fat and carbs. This would consist of three to four ounces of lean meat, one serving of fruit and one serving of vegetables, one serving of milk or yogurt, or one serving of potatoes, rice, noodles, beans or pasta.
EVENING SNACK
Eat some graham crackers, a peanut butter sandwich, fruits, nuts, milk or juice as an evening snack.