What your swimmer eats can impact his/her performance!

Melinda Ridenhour, RD, LD, IBCLC

One of the most important things you can do for your swimmer is to assure he/she is fueling their tank with a nutritious snack before practice each day. 

Your swimmer’s main fuel source should be carbohydrates.  Unlike many who are following a low-carb diet, children should NOT be on such an eating plan.  What kind of carbohydrate foods you choose to allow them to have is extremely important to how their engine will run.   

Carbohydrate is the primary fuel source during tough workouts.  The entire fuel burning process is never a case of “all or none”.  The body is always using some combination of carbohydrate and fat, but the intensity dictates which fuel source will be the dominant one.  When swimming is easiest, fat is the primary fuel source.  When swimming is toughest, carbohydrate is the primary fuel source.  The body likes to save protein for other things (building and repairing muscle tissue, hormones and red blood cells, and supporting the immune system).  If you consider the typical Barracuda swim workout for your swimmer, it’s probably pretty safe to say that the primary fuel source for swimmers IS carbohydrate.

Good carbohydrates are high in fiber and nutrients and low in sugar and refined flours.  Great swim snacks consist of any fruits, vegetables, and whole grains. 

All that said, this issue will address healthy snack choices for swimmers for pre-workouts.

Make it Dense

Nutrient dense foods provide a significant amount of nutrients compared to the calorie content.  For example one cup of strawberries contains carbohydrates, fiber, vitamin C, and folate for about 150 calories.  A can of soda would NOT be considered nutrient dense because it contains sugar, preservatives, and caffeine for about 160 calories.  Soda and candy are never a good choice for pre-workouts or during swim meets! 

        Nutrient Dense Snack Ideas

Applesauce                                                       Yogurt

Apples                                                              Smoothies

Strawberries                                                                (made with fruit, yogurt,100% juice)

Banana                                                                         Bread, jelly & milk

Raisins alone or mixed with cereal(trail mix)        Graham Crackers & Milk                                  Fig Newtons & Milk                                                Chocolate milk                                     

PBJ sand wic h                                                   Bagel and cream cheese

PB and crackers                                                           Ants on a Log (celery,PB,raisins)

Whole grain crackers                                         Cheese and crackers

Power Bar                                                        Veggies and dip

         Any fruit (fresh or prepackaged small containers)

Cereals make great swim snacks.  Some of the best choices include:  Raisin Bran, Smart Start, Quaker Toasted Oatmeal, Blueberry Morning, Basic Four, Honey Nut Shredded Wheat, Cheerios, Rice Crispies, Corn Flakes, & Total.

Candy cereals:  Fruit Loops, Cinnamon Toast Crunch, Capital Crunch, Cocoa Puffs, Fruitie Pebbles & Frosted Flakes should be saved for limited occasions or for weekends.  Actually their best treated as desserts….not good swim snacks!