Nutrition

The two basic concerns for parents to remember when preparing their athlete for a competition are nutrition and hydration.

Nutrition:

It takes a lot of energy to swim successfully. This energy comes from the food and nutrients your child is putting in their bodies. Although it is hard to know exactly what you child is eating at all times, you can set your child up to succeed by sending them to meets with healthy snacks and eating habits.

Listed below are examples of healthy snacks that can be brought on deck to help fuel your swimmer:

Bagels – multigrain, and whole wheat are best
Cereal – staying away from cereals high in fat and sugar
Pretzels
Rice Cakes
Crackers – again, staying away from crackers high in fat
Granola Bars
Yogurt
Cheese
Nuts
Sesame seeds and Soya beans – these are a great source of protein lower in fat
Raisins, Prunes
All fruits and vegetables!!

Hydration:

Hydrating the body is so important for everyone but especially for athletes during competition. A lot of the time swimmers don’t realize they are sweating because they are in the water. The truth is, they are losing water at a rapid rate. It is very important to replenish these fluids so the muscles in the body are hydrated and continue to work properly for competition. Of course the number one choice for hydrating the body is water but other choices could include:

Gatorade
Powerade
Natural Fruit Juices – low in sugar

* Soda and high sugar juices will actual increase the rate of dehydration *