Nutrition

Below are some tips on nutrition and exercise from the Eastern States Swim Clinic:

•  Consistent workouts are important for improvement so consistent eating is important for energy
• The athlete needs more calories and fluids than the general population. High carbs (with a little protein) and more fluids.
• The timing of meals is important based on workout times and the individual.
• Before exercise- Eat a high carb, low fat and fiber food. Examples include:
•  oatmeal
• granola bars
•  fruit smoothies
• carnation instant breakfast
• pieces of fruit
• whole wheat breads and pastas
• Make your meal size and timing appropriate to workout.
• During exercise or in between events on meet day- sports drink with carbs to replenish energy stores.
• Recovery Nutrition
• 30-60 min after workout (and if you have a workout the next day) – intake carbs with a little protein and fluids. 
• This increases energy stores so you can train longer and harder. 
• It helps muscles rebuild.
• Examples include:
• Whole wheat bagel with peanut butter
• chocolate milk
• greek yogurt
• recovery drink
• Avoid too much protein.
• It turns off stimulus for muscles to grow.
• More is not better.
• Stay away from “energy “ drinks. There is nothing good about them!