Hard work and a great attitude are two key components to being a successful swimmer, but taking care of you body with healthy nutrition and preparation and also provide huge dividends. This page is dedicated to giving swimmers the tips to keep themselves in great shape and properly fueled for meet day.
Colorful foods DO NOT include: Skittles, Jelly Beans, M&Ms, Mike&Ikes, Fruit Loops
From: usaswimming.org
Snacks before Practice or Race
• Raisin box
• Oatmeal
• Fruit cup
• Banana
• Oranges
• Watermelon
• Fruit smoothie
• V8 juice
• Animal crackers
• Sport drink
• Granola bar
• Cereal bar
• Bagel with peanut butter
• Pretzels
• Crackers
• Fig Newton
• Rice cakes
• Cheerios
• Dried fruit
From: www.teamunify.com
#1 priority is to Hydrate Hydrate Hydrate. It's a long day in a warm building and you need plenty of fluids to keep your body going. Don't be fooled by fancy shmancy energy drinks, good old water works best. Drink slowly but steadily throughout the day, and start well before the meet itself. If you are thirsty you are already dehydrated.
What's good to eat at a meet? (if you are swimming)
•Mini cereal box
•Bagel and tuna
•Low fat muffin
•Fruit bar
•Canned fruit
•Fruit puree cup
•Cheese strings
•Baby bells
•FRUIT !!!
•Raw peas
•Carrots and dip
•Sport bar
•Sandwich
•Pita wrap
•Trail mix
•Peanuts
•Popcorn
What's not good to eat?
Nachos and cheese
Fast Food Cheeseburgers
Fried Food
From: www.teamunify.com
Replenish your body! Hydrate Hydrate Hydrate! Drink plenty of water and pick on some FRESH FRUIT to absorb those free radicals released by all your hard work. Choose one of these healthy snacks when you get home from practice:
REMEMBER TO:
• include 2 food groups
• eat unprocessed REAL foods
o Sliced fruit and yogurt
o Cheese, crackers
o Trail mix with extra raisins
o Fruit to go bar
o Peanut butter and banana
o Carrot sticks and hummus
• Yogurt drink
• Fruit Yogurt
• Milk
• Booster juice
• V8 juice
• Carnation Instant Breakfast
• Chocolate milk
• Cheese strings
1. Go to sleep! Your body needs plenty of rest so get to sleep early and use Tivo so you can catch up on TV later.
2. Visualize your races. Picture what your perfect race will look and feel like. If you can think it, you can do it.
3. Be mentally prepared. Be ready for the long day and excited yu are a part of it. Do not let any negative thoughts go through your head and be ready to compete in top form!
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