Swimmers Nutrition

Foods and Fluids

     Most athletes know that being part of a team requires them to think and set goals as a group. Competitors in stop-and-go team sports like basketball, soccer, volleyball, baseball, and hockey understand the importance of speed, agility, and power. These athletes also need to know that nutrition and hydration will fuel their team to victory.

 Foods: Pre-Workout Fuel

     Athletes should fuel their bodies 2 to 3 hours before practices and games with a high-carbohydrate meal or snack. This will give the body enough energy to make it through the workout. Good pre-game meals include foods like breads, cereals, pasta, rice, fruits, and vegatables – as well as lean sources of protein.

 Foods: Post-Workout Fuel

    Athletes burn up muscle energy stores during a workout. So it’s important that athletes: – Replenish muscle energy stores by choosing carbohydrate-rich foods within 30 minutes after a practice or game and again within 2 hours. – Have snacks like cereal mixed with peanuts and raisons, an energy bar, and a sport drink to refuel fast.

Eat Well on the Road

Makig good food choices whie on the road can be tough, especially when restaurants options are limited. However, it’s important for athletes to pay attention to nutrition both at home and away. There are plenty of options even at fast food restaurants that will fuel the body for optimal performance.

Fluids: Hydration is Key

Water is a kay component of the athlete’s body, making up 60 to 65 percent of total body weight. – If athletes lose too much fluid in sweat without replacing what they’ve lost in both fluids and important electrolytes, they risk becoming dehydrated. – Dehydration can diminsh energy and impair performance. Even a 2-percent loss of body weight through sweat can put athletes at a disadvantage. Some athletes, however, lose more than a gallon of swet during a practice or game, especially in hot weather.   Further info can be found in the following PDF documents: Food & Fluids Fueling the Young Athlete Sports Bars Traveling Checklist