Nutrition

We work really hard all season. It is SO important for you to fuel your body appropriately so you can perform your best at every practice and every meet!

Thank you, Becca Mallon for your expertise and guidance!

HIGHLIGHTS BY HINKE

• Carbs

  • preferred energy for your muscles and brain

  • fast digestion for fast fuel - good for before practice

• Proteins

  • essential building blocks for muscle repair, tissue healing, immune health

  • medium digestion speed

• Fats

  • required for hormone function, absorbing vitamins, maintaining healthy hair/skin/nails

  • slow digestion for long-lasting fuel

• Fruits & Veggies

  • speedy recovery, reduce soreness, support immune health

  • fruits are fast digesting (mostly carbs) and veggies are slow digesting (mostly fiber)

  • veggies are NOT good right before practice/meets, but would be great after

• Choose foods that fit best with your goals - fuel with a purpose

• It is easy for swimmers & divers to get dehydrated - drink PLENTY of WATER throughout the day. Just drinking water during practice, isn't enough. Hydrate early and hydrate often. Carry a water bottle with you all day - drink enough that you have to refill your water bottle before lunch and before practice.

  • 16 ounces before

  • 3-4 gulps between each set

  • 32 ounces after

• Nutrient Timing

  • 3 meals + 2-3 snacks per day - eat throughout the day to keep your energy levels up throughout the day

    • Breakfast before school

    • Snack mid-morning (between 2nd/3rd hour)

    • Lunch

    • Snack mid-afternoon (between 7th/8th hour)

    • Snack after school or after practice (depending on time of practice)

    • Dinner

• Have a full-nutrition meal

  • Carbs, 1/3 - 1/2 of your plate

  • Protein, 1/4 of your plate

  • Color (fruits/veggies) & Fats, 1/3 of your plate

  • If you eat a salad - add a protein (like eggs or meat), add carbs (croutons), add fats (cheese, moderate dressing)

  • If you eat a big plate of pasta - add protein (like meat)

• Snacks

  • Pre-workout snack - carb + fluid

    • low in fat/fiber/volume

    • pretzels, applesauce, banana, toast, chewy granola bar, Nutri-grain bar, dried fruits, fruit snacks

  • Post-workout snack - carb + protein + fluid

    • get a snack/meal within an hour of practice

    • sandwich, Greek yogurt + granola, string cheese + fruit, PB&J, protein bar (Clif bar), oatmeal

  • Before/during meet

    • learn what works for you with a pre-workout snack and choose the same thing at meets

    • what works for you will be different from your teammates

    • but drink water to stay hydrated

  • Try some new with something that you like