South Riding Sting Rays - Coaches Corner

Nutrition

Everything you do influences your performance, but food choices have the greatest impact due to the long term and short-term benefits. A proper diet, including proper selection of foods from all 4-food groups, will help training and performance while also achieving a healthy lifestyle.

Since the swimmers are training 5 days a week and competing 1 to 2 times a week, proper nutrition is essential. During training and competition, a diet high in carbohydrates is important. During the hour-long practices, the body burns mostly carbohydrate calories as its energy source. The best way to replenish calories lost during training is with a high carbohydrate diet. Eating foods or drinks high in carbohydrates within the first 30 minutes after training minimizes the depletion of energy stores.

To make sure your swimmer is getting the required nutrition, follow these nutrition do's and don'ts

Breakfast

Do	Don't
Eat hot cereals like oatmeal or oat bran	Choose sugary children's cereals
Select whole-grain or high fiber cold cereals	Choose fast food breakfast sandwiches & fat-laden croissants
Eat breads, including muffins, biscuits and bagels	Eat doughnuts or pastries
Eat pancakes, waffles and French toast with fat-free toppings like syrups and jams	Use too much margarine or butter
Choose fruit, including fresh, canned and juices	Drink "Fruit Drinks" with little or no real fruit juice
Choose eggs up to 2 or 3 times a week	Eat sausage, ham or bacon > 1 or 2 times a week
Try skim or low fat milk	Skip Breakfast

Lunch

Do	Don't
Choose lean meats like turkey	Eat fatty and salty luncheon meats too often
Use mustard and ketchup as condiments	Overuse condiments like mayonnaise or salad dressings
Pack a lunch when possible	Eat fast-food meals too frequently
Eat past as much as you like, but choose tomato sauces rather than cream sauces	Choose prepared salads containing excessive mayonnaise or salad dressings
Choose a hamburger over hot dogs	Skip lunch
Choose a baked potato over fries
Try pizza without fatty meat toppings

Dinner

Do	Don't
Eat pasta dishes	Choose meals w/heavy cream sauces or gravies
Choose pizza w/vegetable and lean meat toppings	Choose deep-fried meals more than 2x a week
Try Chinese food w/ rice and fresh vegetables	Eat high-fat meals like hot dogs or sausages in excess
Select fish often. Broiled or poached is best	Use high fat dressings or toppings
Trim fat from meats & remove skin from poultry	Ruin a baked potato or bread w/too much butter
Have soup, salads and lots of veggies	Have cakes, ice cream & pies every night
Include potatoes, rice or beans when possible
Choose fresh fruit, yogurt or jello for dessert

During the hot summer months, it is essential to keep your athletes hydrated. Encourage them to drink lots of fluids (between 8 to 12 glasses each day - mostly water. Important additional sources include milk, fruit juices (100% juice not juice drinks) and sports drinks.