Nutrients
What should my child eat before practice?
The best pre-practice, or pre-meet meal should contain primarily carbohydrates. Carbohydrate-rich foods like pasta, rice, potatoes, breads and cereal are easily digested and absorbed. Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise.
Fluid Replacement Tips
Weigh in before and after training and drink at least 2 cups of fluid for every pound of weight lost...Keep a fluid bottle by the side of the pool when working out and drink between repeats and sets - only divs don't. Choose sports drinks like Gatorade that taste good, stimulate fluid absorption in the body maintain proper fluid balance in the body, and provide energy to working muscles. Make your own experimenting with your favorite fruit juice and water. Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake - try tumble turning with a balloon strapped to you stomach.Avoid caffeine-filled beverages. They are diuretics and contribute to fluid loss. Check the color of your urine. Dark-colored urine may indicate you are dehydrated and need to drink fluids
The Final Word
When it comes to choosing an energy bar, sports drink or gel, the most important things to know are what is in it and how it works. To help guide your athletes in their selection and use of bars, drinks and gels, offer these tips: Check for Effective Ingredients in Drinks! The post-exercise re hydration drink should contain Carbohydrate (30-80 g/L), Sodium (400-1000 mg/L), and Potassium, Chloride in small quantities. If a drink does not contain these ingredients, it may not be effective in providing energy and maintaining hydration.
Drink Water with Bars!
Drink at least 8-16oz (about 1 water bottle full) of water along with every energy bar you eat. For each packet of gel, take about 4oz of water. This helps keep your body hydrated while helping with the digestion of the product and the absorption of its contents.
Experiment!
Swimmers will differ in their preferences when it comes to flavor, texture, palatability (feel of food in the mouth) and digestive tolerance. Test energy bars and gels in real life settings. Do not wait until meet day to take your first bite. In doing this, you risk experiencing adverse effects, which could include, but are not limited to, nausea, cramping, and unanticipated bathroom visits!
Beware of Extra Stuff!
Many manufacturers claim that the extra vitamins and minerals they have conveniently added to their product are critical for the energy boost. The fact is that the energy a swimmer gets from a sports bar or gel comes from the calories it provides. While the importance of vitamins and minerals for proper body functioning cannot be denied, adequate amounts of these nutrients can be obtained by consuming a variety of foods from all of the foods groups on a daily basis. In addition, many of the “extra” ingredients supplied in these products may not be ones a competitive athlete wants or needs to ingest. Be extra cautious of herbal ingredients.
Read the Ingredients!
This tip is simple, but it is extremely important! You must be aware of what you are eating. Pay particular attention to the ingredients list on every individual package, and avoid products that may contain substances that you know or even think may appear on the prohibited substance list. Sometimes fortified products contain even more than what actually appears on the list. It is possible. It does happen. It is your responsibility.
Eat “Real Food!”
While bars, drinks and gels provide a convenient way to get the extra calories necessary to keep pace with the swimmer’s lifestyle, it is critical to eat a variety of foods from all of the food groups every day. Use energy bars and gels only to compliment a well-balanced diet when energy demands are high and “real food” is not an option
