• Team Nutrition 

    SNACKS

    *The typical competitive swimmer needs more energy and nutrients than what can be provided in 3 meals per day.  Additionally, the importance of the timing of food intake as it relates to recovery, injury prevention and performance is vital for a healthy and strong student athlete. 

    *A lunch container, thermos and freezer packs will all provide for a wider variety of food options throughout the day. 

    Pre-Workout Snacks (Morning and Afternoon)

    • Granola Bar
    • Bagel or Toast w/Nut Butter
    • Cereal
    • Eggs and Toast w/Fruit/Juice
    • Low fiber fruit (banana, applesauce, orange slices, canned fruit in juice)
    • Cliff/Lara/Kind Bar
    • Carnation Instant Breakfast
    • Instant Oatmeal

    Snack Ideas(Mid-Morning/Evening)

    • Cottage Cheese and Fruit
    • Nut Butter w/Fruit
    • Chocolate Milk w/Banana
    • Greek Yogurt w/Fruit
    • Plain Yogurt w/Fruit and Nuts
    • Turkey Sandwich w/Fruit and/or Veggies
    • Bagel w/Hard Boiled Egg
    • PB and Jelly Sandwich w/Milk
    • Chocolate Milk w/Carrot Sticks 
    • Cheese Stick w/Fruit and Veggie
    • Celery w/PB + Raisins and Crackers
    • Greek Yogurt w/Small Sweet Potato
    • Trail mix
    • Bowl of cereal w/nuts
    • Popcorn, Cheddar Cheese, Apple
    • Soup and Crackers

    Competition Day Considerations

    • 2-3 Hours before first performance have “regular” meal
    • 30-60 minutes before each performance, have light, easily digestible snack – mainly carbohydrate: applesauce, low fat yogurt, crackers, fruit, pasta w/cooked vegetables
    • Minimize fat and fiber intake since they can be more difficult and take longer to digest, especially when nerves and adrenaline are present
    • Stick with foods that are familiar to you

    A Special Thanks to Jody Whipple for providing this information for our swimmers! 

    Sample Menu Provided Below! 

  • Breakfast


    1 Banana


    Slice Toast w/ Butter or Nut butter


    Unsweetened or Lightly Sweetened Cereal


    1 Cup Milk

    Breakfast

    Canadian Bacon


    Oatmeal w/Brown Sugar


    Milk

    Raisins


    1 cup Orange Juice

    Breakfast

    Bagel


    Cream Cheese

     
    2 eggs


    1 C yogurt


    1 C 100% Juice

    Snack

    15 Crackers, whole grain


    2 Cheese Sticks

    Snack

    Yogurt-Greek

    Grapes

    Snack

    Pretzels dipped in Peanut Butter

    Apple

    Lunch

    2 Slices Pizza


    Tossed Salad


    Vinegar & Oil


    Pear or Apple


    1 cup Apple Juice

    Lunch

    1-2 PB & J on Whole Grain Bread

    2 Clementines

    Baby Carrots w/Hummus

    1 cup White or Chocolate Milk

    2 Oatmeal Cookies

    Lunch

    1 Wheat Tortilla

    Refried beans/meat

    Chopped Tomatoes, lettuce

    Cheese

    Rice

    Grapes

    Milk

    Snack

    Sports Bar

    Snack

    Bowl of Cereal

    Snack

    1 Banana and Yogurt

    Dinner


    Spaghetti and Meatballs

    Asparagus

     

    Strawberries
     
     
    1 C milk

    Dinner


    Baked Potato w/ butter

    Veggie Chili/Beef Chili/Hearty Soup

    Cheese


    Salad w/Dressing

    Applesauce

     


     
     

    Dinner


    Chicken/Fish/Beef/Tofu

     
    Rice w/Butter or Olive Oil


    Broccoli

     

     

    Snack

    Peanut butter cookies

    Apple juice

    Snack

    Graham crackers

    Peanut Butter

    Snack

    Frozen dessert

      

  • FUEL

Last Modified on December 23, 2017