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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!
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