From Thanksgiving to New Year's Day there will be a lot of media stories on weight gain during the holidays. Dire warnings will be issued about high fat and high calorie holiday dishes. But, what receives less media attention is the abundance of healthy foods that appear on mom and grandma's table from November to January.
BY JILL CASTLE, MS, RD, LDN
Do you believe protein is the "magic pill" of sports nutrition, or are you just making ends meet, trying to get enough protein in your diet? Boasting benefits like enhanced sports performance, muscle gain and improved post-event recovery, protein seems to have magical powers, and swimmers are looking for more.
Protein is a necessary part of every child's diet. It is fundamental for organ function, new tissue development and the repair of muscle damage. Children need protein to stay healthy and grow.
The average child, aged 9-13 years, needs about 0.5 grams of protein per pound of body weight. Youth swimmers and other young athletes have a slightly higher protein requirement and need about 0.5-0.7 grams per pound of body weight, depending on age and gender.Written BY Nathan Jendrik
Nathan is an author and fitness trainer, having written such books as Get Wet, Get Fit with his wife, Megan, and The Complete Idiot's Guide to Swimming with Olympic coach Mike Bottom. Nathan has been a trainer for nearly ten years, having worked with individuals from all walks of life from stay-at-home mom's to champion bodybuilders to Olympic gold medalists.
A question that comes up often is what swimmers should do about their nutrition during the off-season. I have a lot of swim parents ask me about the downside of their athlete eating "like a swimmer" in the couple of weeks they're out of the water, and even more often, I see parents trying to limit what their children are eating because they're afraid of them putting on weight while not training. This is an important subject, not just from a swimming standpoint, but from a simple health aspect, as well, so I wanted to cover it this month.
written by Gunther Niklas
The importance of staying hydrated before, during and after workouts is highlighted in the latest nutrition. This article highlights that there are 2 reasons to drink fluids:
(1) to stay hydrated, and
(2) to provide the body with fuel.
• During Workout- swimmers should take a couple of sips of water every 15-20 minutes. This should be done before and after a tough set. During a set only if you won't miss your interval(send off time). The water needs to be sipped not chugged to avoid cramping. Sports drinks such as Gatorade or Powerade can also provide carbohydrates that will aid in recovery and provide a supplemental fuel source. Some drinks should be avoided if they are too strong or concentrated. These drinks may cause cramping as well. Drinks that provide 6 - 8% carbohydrates by weight are recommended.
Written by Coach Gunther
Athletes often are unsure of how much carbohydrate, protein and fat they should be consuming. A swimmer's energy requirements depend on several variables, which include their age, gender, body weight (and possible body composition) and level of training. USA Swimming has posted an article, which include a formula and chart to help swimmers determine how much is enough. Please click on the link to access this information.
Gunther Niklas
The
following article is the first of a series eight lessons on nutrition.
The article is reprinted from USA Swimming. Swimmers should
understand that swimming at different speeds requires different types of fuel
to be supplied. The primary source
of fuel is carbohydrates and fat. The intensity of the exercise will help
determine which energy source will be used. A proper diet will help keep the
body's fuel take ready for a tough workout. If there are inadequate supplies of
carbohydrates and fat in the body, Protein will be used as an energy source.
This is not desirable since this will lead to muscular damage.
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Gunther Niklas
Charlene Boudreau, USA Swimming posted an article on USA Swimming's website that focused on pre-race and pre-workout nutrition.
Boudreau uses the glycemic index of foods to help determine what to foods are best to eat before a workout or a swim meet. In the article she also points out that the time before a race will affect food choices.
Written by Gunther Niklas
Your post exercise routine can have a big impact on fitness gains and athletic performance. Most swimmers often neglect an after swimming recovery plan. Recovery is an essential part of training. It allows you to train harder at the next practice. After completing a challenging practice, serious swimmers need to start thinking about recovery. Intense exercise depletes the body of glucose. To maximize glucose replacement, the American College of Sports Medicine and the American Dietetic Association recommend taking in a serving of carbohydrates within 30 minutes after a long and vigorous workout. During these thirty minutes, your body is best able to absorb nutrient, making it vital to get some high quality protein and complex carbohydrates back into the body as soon as possible.
Chocolate milk has been gaining popularity recently as a post workout recovery drink. At the Eastern States Clinic, Dara Torres mentioned drinking chocolate milk as a post workout recovery. Before endorsing his own brand of post recovery drink, Michael Phelps would drink instant milk after workouts.
