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Being your best is not so much about overcoming the barriers other people place in front of you as it is about overcoming the barriers you place in front of yourself.
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| Energy & Fluids |
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What should swimmers eat before practice or at meets?
The best pre-practice, or pre-meet meal should contain primarily carbohydrates. Carbohydrate-rich foods like pasta, breads and cereal are easily digested and absorbed. Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise.
Meals that provide 100 grams of carbohydrates:
- 1 bagel with peanut butter and 2/3 cup of raisins
- 1 cup of low-fat yogurt, 1 banana and 1 cup of orange juice
- 1 turkey sandwich with 1 cup of applesauce
- 2 cups of spaghetti with meat sauce and 1 piece of garlic bread
- 8 oz. of skim milk, 1 apple, 1 orange, 2 slices of bread and 3 pancakes
- 1 serving of GatorLode and 1 bagel
- Weigh in before and after training and drink at least 2 cups of fluid for every pound of weight lost.
- Keep a fluid bottle by the side of the pool when working out and drink between repeats and sets.
- Choose sports drinks like Gatorade that taste good, stimulate fluid absorption in the body maintain proper fluid balance in the body, and provide energy to working muscles.
- Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake.
- Avoid caffeine-filled beverages. They are diuretics and contribute to fluid loss.
- Check the color of your urine. Dark-colored urine may indicate you are dehydrated and need to drink fluids.
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Summer Challenge: July 24-25
TITLOW
All Swimmer |
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PO Box 1824, Vashon, WA 98070
(206) 249-3036 |
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