Nutrition Guidelines for Before, During, and After Practice

The following information is directed towards our athletes who are practicing at least 3 or more times per week (usually the older swimmers). If your child falls into a younger category (8 and under), or only practices one to two times a week, this information is not specifically addressed to their needs. However, it is never too early to establish healthy eating patterns and begin to prepare them for their future as swimmers.

Pre-workout

The type of food and timing is critical to performance. For the morning swimmers, who work out more than one hour, having 100- 200-calorie snack before practice could improve their output during workout. This can be as little as a glass of orange juice or half of a bagel. If the swimmer just cannot stomach eating something that early, they should have a decent size snack the night before. Otherwise if they ate their dinner at 6:00 pm, without a late evening snack, their blood sugar will be too low in the morning to perform well.

Our senior swimmers would do well to have a snack before arriving at afternoon practice. The timing and amount of the snack will vary, depending on when they had their lunch, and when they are done with school. A more substantial snack of 200-300 calories could be tolerated.

For our afternoon swimmers, it is very necessary that they have a substantial wholesome snack after school. Since these swimmers are working out over the dinner hour, if they have not had a nutritious snack after school, they easily could “bonk” during workout.

Here are some good examples of snacks for our swimmers. Each swimmer may find a food that works better than another. Have them be aware of what they are eating, and if you notice a swimmer swimming exceptionally well, ask them what they ate before workout. This same snack would then be good for them then to eat at meets.

• Bagel with peanut butter
• Low fat/nonfat yogurt with fruit
• Trail mix with nuts and dried fruit
• Energy bar with at least 10 grams of protein (these type bars require an ample amount of water to be consumed to be effective)
• Granola bar with a glass of non-fat milk
• Smoothies
• Low fat sandwich with turkey meat
• Low fat crackers with peanut butter or turkey meat

The key to the snack is that it includes mostly carbohydrates, at least 60-70%, some protein, at least 20%, and no more than 10-15% fat.

Watch out for simple sugars whether in the natural state, fruit juices, or refined sugar. If a swimmer experiences a sudden drop in energy immediately after work out begins, question them as to what they ate prior to practice. Some people are more sensitive than others to hypoglycemia (low blood sugar). Sweets consumed within 10-15 minutes of workout usually will not have any effect, because the insulin surge you experience with sweets will not have increased in that short of period of time. The biggest problem is sweets consumed 30 minutes or more, prior to the workout time. This is why fruit alone is not a good choice for a snack. Fruit should be combined with some protein and other carbohydrate to slow the rise in insulin, so the swimmer does not get that sluggish feeling that low blood sugar causes.

During workout

All of our swimmers should be aware of hydrating during workout. This is especially true of the swimmers swimming ninety minutes or more, because at that duration at least fifty percent of their energy is supplied from carbohydrates. As those carbohydrates are depleted from their glycogen stores, their energy systems change to relying on blood sugar for energy. By consuming carbohydrates during exercise, like a sports drink, the muscles have an added source of fuel. By keeping their blood sugar stable they will be able to maintain mental focus during the workout, which should allow them to concentrate better, and remain focused.

If you notice some swimmers are not able to stay focused through their sets, try having them bring their favorite sports drink, and allow time after sets to consume some. Don’t allow them to guzzle the whole drink at the break, as most people do better to consume small gulps throughout the workout time thereby maintaining a more constant blood sugar level.

We need to have all of our swimmers be aware of general hydration throughout the day. If we have a swimmer who is generally fatigued, headachy, or lethargic they may be chronically dehydrated. During the school day if they are not drinking at their breaks they could easily come to work out already dehydrated. Dehydration is cumulative, so be aware especially as the weather warms that they are drinking before, during and after practice. If they are experiencing extreme thirst is too late!

After workout

The period of time after workout is one of the most crucial in energy re-supply. All of our swimmers should consume some form of carbohydrate within the first 30 minutes after workout. It is best to consume this in a liquid form. Liquids enter the body faster than solids and can go to work re-supplying their bodies right away. Either a sports drink or juice would be the best choices. Then within the next 2 hours they need to consume a meal. Depending on when their workout is, either a good breakfast, or dinner. Again this meal should be based on 60-70% carbohydrates, at least 20% protein and 10-15% fat. The protein is important to repair any muscle tissue damage done during the workout and the fat helps to make a person feel satisfied and full.

Six Tips for Maximum Nutrition

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day:

1) Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.

2) Eat some carbohydrate before morning practice. Note: This can be in the form of juice.

3) Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.

4) Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!

5) Eat again (something substantial, like a real meal) before two hours post-practice has elapsed. This is critical to maximizing recovery!!!!

6) Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.