Question: What should a teenage swimmer eat?

What should teen swimmers eat?

Lean sources of protein like chicken or fish, dairy products, and nuts are healthy food choices. Make sure your young swimmer is eating 3 balanced meals a day, with a few snacks in between meals.

How much should a 14 year old swimmer eat?

For young males, it’s recommended that ages 9-13 years old take in 2,000 calories a day, while ages 14-18 years old get 2,400-2,800 calories a day. But for an active, athletic teen, they’ll need more sustenance, since a two-hour practice adds about 1,200 calories to a swimmers’ dietary requirements.

What foods should swimmers avoid?

Foods to Avoid While Training for Swimmers

  • Spicy and fatty foods. Stay away from anything that causes stomach discomfort from gastrointestinal issues like bloating, cramps, and indigestion. …
  • High fiber foods. …
  • Sugary foods. …
  • Cereals and Granola bars. …
  • Caffeine.

What should swimmers eat and drink?

The most important thing to remember when eating during the meet is to drink plenty of fluids and eat small amounts of carbohydrate-rich foods. If you have less then an hour between events, stick to water, diluted sports drinks and fruit juices, part of a high carbohydrate energy bar, fruit or a few lo-fat crackers.

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Do swimmers need a special diet?

Swimmers should aim for a well-balanced diet with a variety of carbohydrates, lean proteins, and healthful fats. Carbohydrates should be the main focus of meals, but protein is also important.

Do swimmers need a lot of calories?

The daily caloric intake of Olympic swimmers is somewhat staggering. Both Michael Phelps and Ryan Lochte claim to consume about 10,000 calories a day. According to a recent insight piece from WorldSportsFoodFight.com, that’s the equivalent of 83 protein shakes or 8 whole chickens every day.

What do Olympic swimmers eat before a race?

Suitable pre-competition meals include:

  • Wholegrain breakfast cereal with milk + fruit.
  • Fruit salad with yoghurt and nuts.
  • English muffin with jam or cheese.
  • Sandwich/roll with salad + lean meat/cheese.
  • Porridge with banana and cinnamon.

What do swimmers eat for lunch?

Meal Ideas

  • Large turkey sandwich on 2 slices of Whole-wheat bread with a slice of low-fat cheese and lettuce & tomato.
  • Fresh vegetables (carrots and celery strips are easy choices)
  • Low-fat yogurt.
  • Fresh fruit or fruit juice.

What should a swimmer eat for breakfast?

Nutritious breakfast ideas for swimmers

  • Porridge with blueberries or sliced banana (or any other fresh fruit)
  • Non-sugary cereals. …
  • Fresh fruit with natural yoghurt.
  • Yoghurt-based fruit smoothie (try ½ cup 100% juice, ½ cup milk, 1 cup fruit; ½ cup yogurt)
  • Toast/ Teacake/Muffins/ Bagel.

What do elite swimmers eat?

An ideal meal includes:

  • Mostly starchy carbs (bread, rice, pasta, potatoes)
  • Carb rich fruits and veggies of all colors (avoid salad and raw vegetables)
  • Small serving of lean protein – chicken, turkey, eggs, beans, low fat dairy.
  • Fluids (water or sports drink with minimal caffeine)
  • Salty foods (pretzels, trail mix, etc)
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Should swimmers eat pizza?

Whole wheat pasta with chicken or a whole wheat pizza with low-fat cheese and veggies are two great options. * Swimmers should avoid high-fat protein choices like pepperoni, bacon, and whole-milk cheese. Staying well hydrated during competition is critical, yet most swimmers struggle with water consumption.

How do you eat like a swimmer?

Some good sources of carbs are rice, cereal, pasta, potatoes, beans, peas, and lentils. The other half of a swimmer’s meal should consist of protein, healthy fats (olive oil, nuts, avocados, and seeds), vegetables, fruit, whole grains, vitamins, and minerals.

Is Gatorade Good for swimmers?

Gatorade is a great source of these electrolytes. While sports drinks increase hydration, they also help maintain fluid balance. … Sports drinks are also great to have in between workout, so after a heavy lift or dry land session before a swim practice, drink 8 ounces of Gatorade, and supplement with a small snack.