Smart Eats

Everyone should wonder What should I eat, especially before a meet?

Good nutrition is very important to the athlete. Without a healthy body no one will do very well in swimming, no matter how hard they practice. The only problem with nutrition is that you must follow good eating habits daily - not just before a meet. You receive no real energy from food ingested the day of competition. Energy comes from the food eaten days before.

What a good diet can mean to the athlete:
1. Less fatigue in competition.
2. Better recovery from training.
3. Less colds and viral infection.
4. Faster recovery from illness and injuries.
5. More “up” days than “down” - positive psychological attitude.

Essential Nutrients
1. carbohydrates (60% of total daily calories)-examples: fruits, vegetables, breads, grains.
2. fats (25% of total daily calories)-examples: corn oil, olive oil, peanut oil, animal fats.
3. protein (15% of total daily calories)-examples: chicken, fish, dried beans
4. minerals
5. vitamins
6. water

Good Nutrition Game Plan

1. Dairy Products: 4 servings (1200mg) (1 serving=8 oz milk or yogurt, preferably low-fat or 1.5 oz of cheese). Best choices: low fat milk, yogurt, and low-fat cheeses. Main nutrients: calcium, protein, and riboflavin.

2. Protein: 4-6 oz per day. Best choices: lean meat, fish, poultry, nuts, beans, and legumes. Main nutrients: protein, B vitamins, iron, and zinc in dark meats.

3. Fats: sufficient fat will be present in a normal diet that includes milk, nuts, seeds, vegetable oil in salads and if you fall off the Nutrition Wagon - junk food/fast foods. Limit your fat intake to about 25 percent of your daily total calories.

4. Grains and Starches: 4 servings per day (1 serving=a small bowl of cereal, 1 slice of bread, or - cup of rice or pasta) Carbohydrates-the athletes energy source. Best choices: Cereal, wholesome bread, pasta, rice.

5. Fruits & Vegetables: 2 large (1cup=1 serving) Some best choices: oranges, bananas, melon, broccoli, spinach, green peppers, tomatoes. Main nutrients: Vitamin C and A, potassium, carbohydrates and fiber.