What should my child eat before practice? At meets?
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.
Meals that provide 100 grams of carbohydrates
- 1 bagel with peanut butter and 2/3 cup of raisins
- 1cup of low-fat yogurt, 1 banana and 1 cup of orange juice
- 1 turkey sandwich with 1 cup of applesauce
- 2 cups of spaghetti with meat or veg sauce and 1 piece of garlic bread
- 8 oz. of skim milk, 1 apple, 1 orange, 2 slices of bread and 3 pancakes
- 1 serving of energy drink and 1 bagel
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 favourite fruit juice and water
- Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake - try tumble turning with a baloon strapped to yoru 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
Thanks to US Swimming for this information and who offer this advice about nutrition and what to feed your athlete to make them grow CLICK FOR MORE. There is also a particularly good piece on Eating Colourful Foods “Colorful foods DO NOT include: Skittles, Jelly Beans, M&Ms, and Fruit Loops!”
If you are wondering what to do about energy drinks and power bars click here it winds up with
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 rehydration 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 ìextraî 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 ìReal Food!î
While bars, drinks and gels provide a convenient way to get the extra calories necessary to keep pace with the swimmerís 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 ìreal foodî is not an option.