Nutrition

Parents can review this link regarding good nutrition and exercise.

http://www.chap.com/athleticnutrition.htm

One of the most important, and yet most overlooked, areas of athlete development is nutrition. As adults, and as children, we often hear that big word "diet" and it is typically in reference to weight loss. However, diet is so important and key to our overall health. Diet refers to our nutritional intake and at all times should be well balanced and adjusted to meet an individuals particular needs. For all the apple lovers out there, here’s a wonderful recipe that includes fiber and anti-oxidants.

Several have asked what is appropriate nutrition for a young swimmer. WELL BALANCED! Everything in moderation, the key is moderation.

A good balance of protein and complex carbohydrates on a daily basis, along with water -- lots of water -- will keep a young athletes body working as it should and in peak condition for ongoing exercise.

Colorado State University has an easy-to-read site that explains basic nutrition and its effects on the body and training. http://www.ext.colostate.edu/PUBS/FOODNUT/09362.html

It amazes me that meet hosts ALWAYS offer candy at swim meets. Can you believe that? Candy and pop for athletes? Crazy. Refined sugars DO NOT provide energy for swimmers. In fact, they provide a high within about 30 mins of ingestion and then also give a huge sugar crash, leaving the swimmer dehydrated and unable to perform to potential. If you want to encourage healthy eating habits that enhance their athletic ability, consider bringing your own snacks to swim meets.

So what is a healthy pre-training or pre-race meal/snack? Coach Mark Schubert encourages swimmers to eat a cheese stick, some yoghurt, and drink a glass of orange juice before morning practice and immediately following practice drink a glass of chocolate milk and some whole grain bread or cereal. The idea is to get protein and complex carbs into the body in order to sustain the body through training and/or competition.

What to pack for a meet: fresh fruit (natural sugars and fiber) such as grapes, bananas, strawberries, pineapple, orange; veges such as carrots, celery sticks with peanut butter (carbs, fiber and protein); nuts (protein and fiber); cheese sticks (protein); turkey sandwich on multi-grain or whole-grain bread (protein, carbs and fiber); dry cereal such as multi-grain cheerios, granola, etc; water; gatorade or some other type of electrolyte drink.