NUTRITION

NUTRITION

This nutrition section is designed to help athletes and parents better understand good nutrition and to provide guidelines for ideal food choices. Remember that these are only guidelines, not rigid training rules. Common sense is often the best guide. However, sports nutritionists do agree on several basic nutritional practices, which we offer here.

Athletes and their parents are certainly aware of the benefits of regular training, but they often do not realize that food choices have a great effect on performance. Due to its long term and short-term benefits, a proper diet, including a proper selection of foods, will benefit the athlete?s training and performance. Likewise, a proper diet will establish healthy eating habits that will last a lifetime.

Optimum nutrition for athletes is not achieved from pre-meet meals or even from the food eaten during the days right before competition. Rather, optimum nutrition is the result of long term, balanced eating habits. To help ensure a balanced diet, remember that there are no magical nutritional remedies. Forget the fads. Eat a variety of wholesome foods from the four food groups: milk, meat, fruits & vegetables, and grains. Foods from these groups provide:

Protein -- a major component of all body tissue, needed for growth and repair

Fat -- a concentrated source of dietary energy

Carbohydrates -- the body's most readily available source of energy for muscles during rigorous exercise

Vitamins/Minerals -- the regulators of growth, maintenance and repair in the body

Water -- the essential ingredient for energy production in the body, and for heat regulation

Within the sport of swimming, there are four major periods that nutrition will affect:

During Training -- training represents the period in which athletes spend much of their time; therefore, this category represents the most critical period. During this time, a diet high in carbohydrates is important to replenish the calories used during training. To help minimize the depletion of energy stores, the athlete should take in high carbohydrate foods and drinks within the first 30 minutes following a workout.

Pre-Event Nutrition -- the major purpose of the pre-event diet is to supply sufficient energy and fluid for the athlete. Two to three days before competition, a high carbohydrate diet with plenty of fluids should be emphasized. The pre-event meal should include a light, high carbohydrate meal three to four hours before the event.

During Competition -- provided the good nutrition practices have been followed during training, middle distance and sprint events will not be limited by nutrition-related factors. During a three to four day competition, make sure you consume plenty of fluids and each meal should include high carbohydrate, low fat selections. Distance swimmers may need to take in extra carbohydrates during competition, as well as extra fluids.

After Competition -- high intensity work will deplete the muscles' energy supplies. Therefore, carbohydrates play an important role after competition to make sure energy stores are maintained.

Food Choices -- the best food choices include a well balanced, mixed diet from each of the four food groups. Athletes can get all the nutrients they need by selecting a variety of foods in the recommended serving sizes from each of the following groups:

FOOD GROUP

SELECTIONS

SERVINGS

Milk

Milk, Cheese, Yogurt, Cottage Cheese, Ice Cream (Vitamins/ Protein)

4 or more

Meat

Meat, Fish, Poultry, Eggs, Beans, Peas, Nuts (Minerals / Protein)

2 or more

Fruits / Vegetables

Fresh, Frozen, Canned, Dried and Juiced Fruits and Vegetables (Vitamins and Carbohydrates)

8 or more

Grains

Cereals, Breads, Rolls, Pasta, Muffins, Pancakes (Carbohydrates and Minerals)

8 or more

Other

Cakes, Cookies, Pies, Candy, Soft Drinks, Chips (Carbohydrates and Fat)

ONLY if you need additional calories AFTER selections from above

Nutrition Dos and Don'ts: Carbohydrate intake is important during every stage of nutrition. For each meal and snack, there are suggestions for dos and don'ts listed below for wise food choices during training

Breakfast

Do:Eat hot cereals like oatmeal or oat bran.

Select whole grain or high fiber cold cereals.

Eat breads, including muffins, biscuits, and bagels.

Try milk, skim or low fat is best.

Choose fruit, including fresh, canned and fruit juices

Drink hot beverages such as hot chocolate and hot apple cider.

Eat pancakes, waffles or french toast.

Choose eggs up to two or three times weekly.

Choose fat free toppings like syrups and jams as an alternative to butter.

Don't:Sausage, ham or bacon more than once or twice a week.

Opt for eggs every day.

Choose sugary children's cereals.

Choose fast food breakfast sandwiches and fat-laden croissants everyday.

Use too much margarine or butter.

Eat doughnuts or pastries daily.

Skip breakfast.

Lunch:

Do:Pack a lunch when possible.

Choose whole-grain breads.

Choose lean meats like turkey over salami or bologna.

Use mustard and ketchup as condiments.

Choose a hamburger over hot dogs.

Choose a baked potato over french fries.

Eat pasta as much as you like, but with tomato instead of cream sauce.

Try pizza without fatty meat toppings.

Eat hearty soups and stews.

Don't:Eat fast food meals too frequently.

Eat fried foods like fish ?n chips too frequently.

Over use condiments like mayonnaise or salad dressings.

Eat fatty and salty luncheon meats too often.

Skip lunch.

Choose prepared salads containing excessive mayonnaise or salad dressing

Dinner:

Do: Eat pasta dishes.

Choose pizza with vegetable and lean meat toppings

Try chinese food with rice and fresh vegetables.

Select fish often. Broiled or poached is best.

Trim visible fat from meats and remove skin from poultry.

Have soups, salads and plenty of vegetables.

Eat as much bread as you like.

Include potatoes, rice or beans when available.

Choose fresh fruit, yogurt, or jello for dessert.

Don't: Choose deep fried meals more than twice a week.

Eat high fat meals like hot dogs or sausages in excess.

Choose meals with heavy cream sauces or gravies.

Ruin a baked potato or bread with too much butter.

Have cakes, ice cream and pies every night.

Snacks and Beverages:

Do: Pack nutritious snacks like fruit, raisins, and nuts.

Have rolls, muffins and breads when you get a break.

Snack on popcorn, pretzels and breadsticks.

Drink eight to ten glasses of fluids ever day.

Drink nonfat or low fat milk.

Drink fruit juices, sparkling waters and plain water.

Drink hot ciders, soups and hot chocolate.

Don't: Count on potato chips or tortilla chips as good snacks.

Eat cupcakes or cream-filled pastries to satisfy hunger.

Eat ice cream, cakes or candies in excess.

Drink too many soft drinks.

FAST FOOD

Yes! "Fast Food" restaurants play an important role in the diets of athletes on the go. Today, these restaurants can provide a viable source of good nutrition ? but the choice is yours and selection is critical. Here are some guidelines to make wiser choices:Fat content must be watched when selecting menu items. If you see one of the following words, try to make another selection: fried, crispy, breaded, scampi style, creamed, butter, au gratin, and gravy.
Selection adjectives that are good include: marinara, steamed, boiled, broiled, tomato sauce, in its own juice, poached, charbroiled.
Depending on the restaurant, here are some tips when selecting foods:
Mexican choose pot beans instead of refried beans and chicken or bean burritos and tostados. Ask for baked, soft corn tortillas instead of deep fried shells. Salsa is fine, but watch your chip intake.
Italian pasta with marinara sauce is good but watch alfredo sauces. Pizza, plain or with vegetables, is a good choice. Bread is good (watch the butter). Low fat italian ices are better than rich dessert choices.
Chinese stir fried and steamed dishes, like chicken & vegetables and rice, are good choices. Minimize fried egg roll intake or avoid altogether.
Burger Places salad bars are great, but watch the dressing. Look for grilled burgers, hold the mayonnaise and go light on the cheese. Watch your french fry intake (select a baked potato with a little butter if you can) and go easy on the milkshakes.
Breakfast Cafes always ask for butter on the side of pancakes, toast, muffins, etc. select fresh fruit, juices and whole grain breads and muffins

A word about water - water is probably the nutrient most neglected by athletes, specially swimmers who forget that they are losing fluids (by sweating) while training and competing in the cool waters of the pool. Since 60 % of body weight is water, it is crucial to replenish lost fluids during and after training. Ideally, athletes should drink:

2-3 cups of fluid several hours before exercise.
1-1 � cups fifteen minutes before practice or competition.
Small amounts of fluid ( � cup or so) during training or between events.
Replace lost fluids with 1 or more cups of fluid after practice or competition. Most sports nutritionist recommend that athletes drink 8-10 glasses of water a day.

Water vs. Sport Drinks - plain water is fine for exercise lasting an hour or so. Past an hour sports drinks can offer a slight edge because of the electrolytes and carbohydrates they contain. Athletes quickly figure out what choice is best for them; remember, the point here is that fluid replacement is the goal.

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