There was a saying that I heard the other day that rings true for pretty much any athlete, but especially for swimmers — nutrition can make a good swimmer great, or a great swimmer good.
Let that sink in. Far too often I hear that kids can still make it through a morning practice without fueling before, or they are just as good in their afternoon practice after eating fast food for lunch. Staying at the status quo doesn’t propel any athlete any further — and then you have to wonder — why put in all the work in practice if status quo is the goal.
The goal should be to practice with the intent to be better than yesterday. Nutrition is part of that and it takes practice to have good nutrition too.
Top 4 Nutrition Strategies for High School Swimmers
There are a lot of things to balance in high school — academics, social life, work, family commitments, sports…
Here are 4 strategies to focus on to improve nutrition
Eat a Protein, Carb, and Fat Every Time You Eat
This is where nutrition knowledge gives a swimmer a leg up. In a nutshell, here’s what you’re looking at:
- Carbs: Grains, fruits, vegetables, dairy
- Protein: Meat, fish, poultry, nuts, seeds, beans, dairy
- Fat: Avocado, oils, dairy, nuts, seeds
Many foods overlap into multiple macronutrients; that’s the beauty of a blended diet. What’s great about this strategy is that you shouldn’t be counting calories, “macros,” or grams of anything. Just eat a meal or a snack that has all 3 macronutrients (fat, protein, carbs) every single time you eat and you’ll already be eating smarter.
Here’s what this can look like:
- Apple (carb) and peanut butter (fat, protein)
- Roasted chicken (protein) with mashed potatoes (carbs, fat), and a salad with dressing (carbs, fat)
- Turkey Sandwich with cheese (protein, carbs, fat)
- Hummus (carbs, protein, fat) and pita (carbs) or carrots (carbs)
Eat a Good Breakfast
The word “good” doesn’t really mean anything, does it? It’s implied to mean something “healthy” — also an arbitrary word.
For morning practice – work up to getting something in before practice. If you can eat any time of day, grab a banana or a piece of toast before you head to the pool.
If solid food is not working, here are some other options, which work well for rehydrating also:
- Small yogurt drink, or smoothie (think Danimals smoothie size)
- 1/2 small Gatorade (with sugar) on the way to the pool
- Glass of OJ
- Small container of chocolate milk
After practice, follow the same principles and get in all 3 macronutrients — with a big focus on carbs! — to replenish what you lost and recover faster.
- Scrambled eggs (protein) with cheese (fat, protein), and toast (carbs) OR breakfast sandwich with the same
- Yogurt (carbs, protein, fat) with berries (carbs), and granola (carbs, fat)
- Cereal (carbs) with milk (fat, carbs, protein) and fruit (carbs)
Pack Food For School
You’d be surprised at how understanding many teachers are if you ask to have a snack at the beginning or end of class — IF that snack is something that nourishes your body. Chips and cookies have their place in your diet will probably be frowned upon if you’re getting a pass to eat during class.
If you’re not hungry during school, you’re not allowed to eat, or you have practice right after school, keep that snack in your backpack. If you need to keep your snack cold, get a snack size cooler pack and keep it in your locker.
- Cheese stick (protein, fat) and a homemade muffin (carbs, fat)
- Grapes (carbs) and a small sandwich (carbs, protein, fat)
- Protein bar
Hydrate, Hydrate, Hydrate
Swimmers don’t often think about hydration, but some pools are hot and you may be sweating more than you think. Swimmers are able to dissipate heat better during activity in the pool, but even small levels of dehydration can affect performance.
During swim season, staying on top of hydration every day is important, not just a day or two before a meet.
Thirst isn’t a reliable indicator of hydration, so use it, but don’t solely rely on it. Check urine color and pay attention to other signs of dehydration, like skin that is dryer than normal, eyes that are dryer, and headaches — all can be signs of dehydration.
Simply carry a water bottle with you and if you need to flavor it – go for it!
