Recovery Snacks for Swimmers with Food Allergies
A mom recently contacted USA Swimming for help in planning recovery snacks for young swimmers with peanut, tree nut, milk and egg allergies. As she so rightly pointed out, we often tout the protein quality of eggs and milk, and suggest nuts as a healthful snack. So when those foods are off-limits, what can a young swimmer eat to get high-quality protein and healthful nutrients?
A Quick Lesson in Antioxidants for Swimmers
A young swimmer emailed me and wanted to know if antioxidants would help her swim better and recover faster. A great question, so here is a primer on antioxidants, with tips to help you choose antioxidant-rich foods.
Top Tips for Bone Health in Swimmers
What do dried plums, the month of May and 3-time Olympian Natalie Coughlin have in common? The answer is bone health, although it may not be obvious from the clues. I asked Natalie how she takes care of her bones, and here are her responses to questions on nutrition and bone health.
Top tips for eating in the off-season
Recently, a swim coach asked me the following question: “My team trains 5-6 times per week, but we do take April and August off. Should anything change with their eating habits when swimmers are not in the water for many hours each day?” Here are some tips for the down time from swim practice and competition.
6 Health Tips for National Nutrition Month
March is National Nutrition Month, and the Academy of Nutrition and Dietetics posted 14 health tips for 2014. Here are the some of the tips revisited for swimmers.
Top Quick Service Restaurant Choices for Swimmers
Last year I posted information on healthy choices at fast food restaurants. While many think healthy eating and dining out are not compatible, there are more healthy options than ever before at restaurants. Many of you wrote to me and wanted more healthy options at several quick service restaurants.
Top Tips for Choosing Quality Carbohydrates
Carbohydrate is the primary fuel for active muscles. Without adequate carbohydrate in your daily diet, you will find it hard to sustain hard training, and the outcome can be poor performance during a meet. Try these quality carbs to fuel your muscles and your brain.
Top Nutrition Tips from a Former Collegiate Swimmer
Last month I gave my annual nutrition lecture to the physical therapy students at Mercer University in Atlanta. A student, Jacob Reynolds, approached me and asked about my nutrition articles for USA Swimming because he was a former competitive swimmer and was interested in nutrition and athletic performance. I interviewed Jacob to get some insights from a competitive swimmer to share with you.
Top Tips for Building Muscle and Improving Body Composition
Many young swimmers ask me what to eat to build muscle and lose fat. When I get that question, I ask the swimmer to take a step back and try to spell out his or her goals, because the truth is, it is hard to build muscle (a process that requires additional calories and protein) and lose fat at the same time (a process that requires reducing calorie intake and increasing calorie-burning exercise).
Top Resources for Sports Nutrition
The two most frequently asked questions I get from swimmers (and parents of swimmers) are, “Can you provide a detailed food plan for me (or my swimmer)?” and “Where can I learn more about nutrition for swimmers?”
Pros and cons of the “Paleo” diet for swimmers
A 15-year old swimmer recently asked me about “going paleo.” She trains six days a week for two hours a day and cross trains several days a week. Some people at her gym suggested she follow the paleo diet and they told her “they feel better and seem to have more energy.” There are pros and cons.
Top 5 Reasons Milk is Good for Swimmers
Many athletes ask me, “Is milk really a good muscle-building and recovery drink?” The answer is yes! While milk may not have the amped up marketing of other protein-rich drinks, milk has many benefits for swimmers. Here are the top reasons why milk should be a part of every athlete’s nutrition plan.
Top Tips to Boost Iron Intake and Absorption
Swimmers need adequate iron for performance. Here are the top tips for getting enough iron in your diet along with tips to help maximize the absorption of iron.
Top Tips for Feeding Teen Swimmers
USASwimming.org nutrition contributor, Jill Castle, recently published “Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School,” and I asked her to offer her top tips for feeding teen swimmers. Many of our readers are looking for sound nutrition advice with practical tips for families of active swimmers and this book is the go-to source.