Nutrition

5 Foods a Swimmer Should Eat

For today, I thought we’d look at my 5 favourite foods for swimmers.

1. Whole grains

Whole grain food such as cereal, bagels, pasta, and bread give good, long-lasting energy to the
whole body.
As the most important food group, athletes should eat many whole grain carbohydrates before
an event.

2. Peanut butter

Peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go.

Other protein sources will work as well, such as lean meat or dairy…

The important thing is to get adequate protein before and after a work out.

Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism,
which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery
and helps in actual performance situations.

3. Fresh fruits and vegetables

Fresh produce is a great way to get vitamins and minerals that help the body function as normal.
They are usually fat-free and contain lots of energy for the body to use during exercise.

Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body
and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so
eating potassium-rich foods is a good idea.

However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack.

Athletes should take in 435 milligrams of potassium for every hour they exercise.

While potassium does not aid in actual performance, it speeds recovery and should be considered as one
of the most important supplements to an exercise program.

4. Calcium-Rich foods

Foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury.

These dairy products are also a good source of protein, but they should be eaten well before an
event, as they take some time to process.

If the body does not tolerate dairy well, supplements should be included to ensure that
athletes receive the recommended daily intake of 1000 milligrams.

As an example, a cup of skim milk provides about 300 milligrams of calcium.

5. Fibre-Rich foods

Fibre is the nutritional component that keeps athletes full and regulates the digestive tract.

Many of the foods already mentioned include fibre, but it is important for coaches to know which foods
help athletes regulate fiber levels.

Examples of fibre-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way

to determine the necessary amount of fiber is to add 5 to the athlete’s age. For example, a 10-year-old athlete needs about 15 grams of fibre daily.

After the age of 15, athletes need 20-25 grams of fiber a day.

Recipes:

Here’s the ingredients:

Combine…

2 cups of oats
1 cup whole wheat flour
3/4 cup brown sugar (that’s the only bad part)
3/4 cup raisins
1/2 cup wheat germ or ground flax-seed (we did the flax)
3/4 tsp cinnamon
3/4 tsp salt

Stir in…

1/4 cup extra virgin olive oil
1/4 cup apple sauce
1/2 cup honey
1 egg
2 tsp vanilla
Optional: we added just a few chocolate chips to make our kids happy ;) Seriously… just a few chocolate chips in the entire mixture is all you need.

Blend well. Spray a 9 x 6 baking dish and pat mixture with a spatula. Bake for 30-35 minutes at 350 degrees until the edges are golden brown.

Enjoy this tasty and healthy snack bar and be sure to let us know what you think about it.

Recipe for granola bars:

Ingredients

  • 2 cups rolled oats
  • 3/4 cup packed brown sugar
  • 1/2 cup wheat germ
  • 3/4 teaspoon ground cinnamon
  • 1 cup all-purpose flour
  • 3/4 cup raisins (optional)
  • 3/4 teaspoon salt
  • 1/2 cup honey
  • 1 egg, beaten
  • 1/2 cup vegetable oil
  • 2 teaspoons vanilla extract

Directions

  1. pre-heat the oven to 350 degrees F (175 degrees C). Generously grease a 9×13 inch baking pan.
  2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
  3. Bake for 30 to 35 minutes in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.

 

 

 

 

 

 

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