Nutrition

Swim training takes a lot of energy,

and it's important that you fuel your body wisely.

The 3 Keys to Good Nutrition will keep you well fueled and healthier.

1. Food is your fuel, so plan to eat properly before, during, and after competition to maximize your performance and recovery.

2. Be a smart consumer: shop the perimeter of the grocery store first and know how to interpret nutrition labels. (The closer your food is to its original form, the healthier it is for you.)

3. The best fuel for the body is a mix of carbohydrates, protein, and healthier fats; the combination provides the body with energy and also repairs muscles.

In more detail, some basics to consider:

-Sleep You need to choose sleep whenever possible, even though that may seem hard to do. Ideally, high schoolers should get 8-10 hours of sleep a night. The closer you get to that goal, the better off you'll be in the classroom and the pool, and more likely you'll stay out of the doctor’s office.

-Hydration is key. It helps prevent muscle cramps and keeps energy high during a long workout. Every swimmer should bring a water bottle to school. You need to drink 3-4 full water bottles throughout the day before practice, then drink another 1-2 during practice, and more afterwards. Water is best. Gatorade replenishes carbs and electrolytes. Chocolate milk is a good recovery drink (after practice or a meet).

-For practice, you need a carb dense snack an hour before the beginning of practice to fuel your workout. In general, it's best to eat carbohydrates for quick energy before practice. Foods like pasta is great and can be brought in a small container every day. Others options are applesauce, fruit, granola/power bars, whole grain crackers, etc.

-After practice, athletes need protein and minerals to build and repair muscle, as well as more carbohydrates to replace the energy used. Some good options are eggs, cheese, chocolate milk, peanut butter, nuts, beans, and lean meat.

-Other than that, follow the standards of good nutrition for all meals and snacks (lots of veggies and fruits, limit the sweets & overly processed foods and fast foods, skip soda until after the season).

For more complete and detailed athlete nutrition information, including suggestions* for pre-meet, meet, and post-meet eating, check out the TrueSport Nutrition Guide published by TrueSport, a division within the US Anti-Doping Agency at: