Nutrition

The best advise to give a parent of a young swimmer about nutrition is to follow the Canada Food Guide at,  http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
The interactive guide can help you and your children design healthy eating habits based on their activity and favorite foods tailoring it individually. 

It is extremely important that your child does drink enough fluids (excluding pop, sugar laden drinks – kool-aid, or caffeine drinks). It is recommended that we drink 8 classes of fluids per day. This does not include any physical activity. Even swimmers sweat and it very important that they have water to sip on throughout practice (every 15 minutes). 

Symptoms of dehydration

Decreased sweating, increased heart rate, feeling hot, tired / fatigues / exhausted, headache/ upset stomach. There is no need to panic just make sure they are continually sipping on good fluids.
Your child does not require a huge amount of food prior to or after practice. Avoid sweets (cookies, chocolate bars or Gatorade). A fruit and small mix of nuts, raisins and cereals or a sandwich – pbj or low fat turkey/chicken breast yogurt and granola are all excellent choices for before and after practice snacks. Recently stated that chocolate milk is an excellent source of many essential nutrients including carbohydrates for an after swimming snack.
Snack should be consumed at least 30 – 45 minutes prior to practice and within the first 30 minutes after practice.  The large meal should be eaten within 1 hour of a heavy work out. Always remember to drink plenty of fluids.

A swimmers caloric intake should consist of 60% carbohydrates. Carbohydrates are found in fruits and grains. It supplies the brain and body with Power. Carbs are stored as sugar (glycogen), necessary for maintaining clear thinking and energy needed for intense performance.
A proper diet provides the body with the needed fuels, training promotes muscles to store more carbohydrates and help improve the body’s use to fuel. With a high carb diet you can maintain a higher intensity of exercise than a low carb diet.

Proteins (dairy, meat, veggies) should make up approximately 15 % of the daily calorie intake. Protein helps the body rebuild and repair muscle. It doesn’t build extra muscle. The body uses protein as energy. Protein is not stored in the body as protein but if not used stored as fat.  Foods high in protein should not be eaten before training or a swim meet because they are hard to digest.  The body will use the energy necessary for swimming to break down the protein decreasing performance capabilities.

Fats (lean meat, dairy products) are a source of fuel. Fat also helps the body absorb vitamins. A high fat diet (bad fats – fried foods) more than 25 % of daily caloric intake will limit the storage of carbohydrates by the body, therefore limiting endurance capabilities.

Top 30 swimmers foods

		Featured nutrients
	Foods	Carbohydrate	Proteien	Antioxidants	Fiber	Other
	1. Blueberries			Anthocyanins
	2. Blackberries			Anthocyanins
	3. Strawberries			Vitamin C
	4. Oranges			Vitamin C		Heperidin
	5. Mango			Vitamin A, Vitamin C
	6. Broccoli			Vitamin A, Vitamin C		Vitamin K
	7. Carrots			Vitamin A, Vitamin C		Vitamin K
	8. Tomatoes			Vitamin A, Vitamin C		Lycopene
	9. Sweet potatoes			Vitamin A (beta-carotene), Vitamin C		Potassium, Iron, Copper, Manganese
	10. Avocado					Vitamin K, Folate Potassium
	11. Spinach			Vitamin A		Vitamin K Folate, Iron, Manganese, Magnesium
	12. Mixed greens			Phytonutrients
	13. Potatoes			Vitamin C		Vitamin B6, Copper
	14. Bananas			Vitamin C		Vitamin B6, Potassium
	15. Almonds			Vitamin E (gamma-tocopherol)
	16. Cranberries					Hippuric acid
	17. Oatmeal					Manganese
	18. Granola					Manganese
	19. Olive oil			Vitamin E		Oleic acid
	20. Black beans					Folate
	21. Yogurt					Calcium, phosphorus
	22. Milk					Calcium
	23. Orange juice			Vitamin C
	24. Whole grain bread					Manganese
	25. Whole grain pasta					Vitamin B
	26. Eggs					Vitamin K, Choline, Leutin
	27. Beef					Iron, Zinc, Vitamin B12
	28. Salmon					Omega-3 fats
	29. Shrimp					Selenium, Vitamin D, Vitamin B12
	30. Chicken					Selenium, Niacin