139x Filetype PDF File size 0.11 MB Source: cdn1.sportngin.com
Nutrition for Swimmers and Divers Before, During, and After What should I eat? When? Practice Competition Before Before • Water • Eat 2-4 hours before an event • Granola Bar • Water • Banana or other fresh fruit • Small amount of protein and fat • Toast / Bagel / Peanut Butter • Oatmeal • Crackers / Chips (multi-grain or whole grain, • Cold cereal baked) • Whole wheat bagels • Yogurt with granola • Bananas or other fresh fruit • Etc. • Peanut butter • Low fat cheese *Foods with a lot of fat or fiber can be very • Low fat yogurt with granola difficult and slow to digest and remain in the • Baked potato stomach a long time. Meats, doughnuts, fries, • Cereal with skim milk potato chips, and candy bars should be avoided in a • Pasta with tomato sauce pre-exercise meal. • Etc. During During • Water • Water • Sports drinks • Easily digestible high carbohydrate foods After • Crackers, bagels, etc. • Water • Energy bars • Recovery meal (see chart on back) or snack • Bananas, fruit • Chocolate Milk • Granola Bar After • Toast / Bagel / Peanut Butter • Fresh fruits/vegetables • Eat within 30-60 minutes after an event to • Crackers / Chips (multi-grain or whole grain/ help repair damaged muscles and glycogen baked) stores • Etc. • Water • Recovery meal (see chart) **Athletes should ALWAYS pack some sort of • Yogurt with fruit “recovery” food/snack in their swim bags to eat on the way home from practice. • Chocolate milk • Almonds • String cheese • Pita with hummus • Peanut butter with banana Recovery Meal Options (4:1 ratio) Food Calories Carbs Protein Ratio Choices (g) (g) (Carbs: Protein) Oatmeal-8 136 32 8 4.0:1 oz. Yogurt (plain, 159 22.5 6.5 3.5:1 lowfat, 6 oz.) & ½ cup blueberries Almonds (12) 161 19 4 4.75:1 & medium orange 1 cup of 189 34.3 8.75 3.9:1 chocolate milk & ½ cup raspberries String 196 30.3 7.6 4.0:1 cheese (mozzarella, low fat) & large apple Multigrain 226 43 10.5 4.1:1 Cheerios (1 cup), skim milk & ½ cup strawberries Whole wheat 272 43.95 10.95 4.0:1 pita (large) & ¼ cup hummus 5 wheat 272 34.2 9.2 3.7:1 crackers with 1 oz. mozzarella cheese & 1 medium banana Whole wheat 343 67.1 18.8 3.6:1 pasta (1 cup) with 1 oz. grilled chicken & 1 cup corn banana 348 43 11 3.9:1 (small), peanut butter (2 tbsp.) & 2 brown rice cakes
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