FROM THE SCRAMBLE LIBRARY
HEALTHY FUEL FOR SWIMMERS
A GUEST ARTICLE BY JODY GAN
It’s July and that means swim season is in full swing. At our neighborhood pool, over a hundred kids between the ages of 5 and 18 show up early in the morning or later in the afternoon for an intense swim workout. I am often asked about the best foods for kids to eat before and after swim practice, and for advice about eating during swim meets (our team competes in two meets each week) where the food for sale at many pools resembles items found at a turnpike rest stop -- candy galore, baked goods, soda, chips, pizza, and burgers.According to the American Dietetic Association (ADA), young swimmers need to eat about 3,000-6,000 calories per day during training to maintain energy, with limits the night before and the day of the race. If possible, two hours before competition, the ADA recommends that swimmers eat about 800 to 1,200 calories in low-fat foods, carbs and protein to maximize performance. A bowl of cereal (not too sweet) with skim milk is an excellent pre-competition snack. Before a workout or competition, swimmers should stay away from foods high in fat. Fat takes a long time to digest and the body will need to use energy to break down the food, leaving less energy for the muscles to give it their all. Pasta (high in carbs and low in fat) remains a wonderful choice for dinner the night before a meet. Our team frequently holds a potluck pasta party on Friday nights to fuel up the team for the next day’s big event.
What you eat after a big meet or long practice is just as important as what is consumed before. In order for the body to replenish glycogen stores and repair muscle tissue, it is important to eat some carbohydrates and protein within a half hour after a big swim. Waiting until after the last event is the ideal time for young athletes to get their slice of pizza! A bagel with peanut butter also does the trick.
Surrounded by water, it’s easy to forget about the need to drink liquids. Fluids help swimmers stay hydrated and also provide the body with another source of fuel. Swimmers should take a couple of sips from their water bottle every 15-20 minutes; swimmers exercising for longer than 90 minutes will benefit from a sports drink that is easily digested and quickly absorbed such as Gatorade or PowerAde. The carbs found in these drinks help spare muscle protein and enable kids to start the next workout with a full tank of gas!
At our pool, swim team parents running the popular Shark Bite Cafe have made a huge effort to sell healthier options to both swimmers and spectators. Candy is no longer available for sale. Fruit and yogurt parfaits have become the rage! Veggie platters with ranch dressing have replaced chips, and the kids are buying them! In addition to the typical grill fare, now one can choose between a chicken Caesar salad or turkey wrap, and there is talk about the addition of both pasta and baked potato bars!