Top Tips for Eating Healthier for Less Money
A young swimmer asked me a simple question: is it possible to eat healthy, but eat cheaply? Great question, and the answer is yes.
Top myths about sugar substitutes
There are many myths about sugar substitutes, fueled by headlines on single studies and perpetuated by well-intentioned, but uninformed people. So let’s look at the top myths.
Top Reasons for Young Swimmers to Avoid Dietary Supplements
Here are my top reasons why young athletes should avoid supplements.
Top Tips for Choosing Healthy Fats in Your Diet
Here is a brief primer on dietary fats to help you choose the fats that best fit in your healthy eating pattern.
Top Tips for Fueling a Teenage Swimmer
Many parents ask how they can help their teen swimmer optimize training when practicing two hours a day, six days a week. Here are some tips to get 2016 off to a good start.
Facts on Vitamin B12
Let’s clear the air about what vitamin B12 can and cannot do for swimmers.
Top Nutrition Tips to a Happy Halloween
We all know we should eat less sugar, but how can young swimmers enjoy Halloween without giving up some fun on October 31?
Vitamin C and Colds
Unfortunately, vitamin C cannot prevent the common cold. The best it can do is make the cold slightly less severe.
Can a spice prevent delayed onset muscle soreness?
Results from a small study out of New Zealand has many swimmers asking if curcumin is the next hot thing for athletes.
Top Tips for Fighting Fatigue
A teen swimmer recently asked about fatigue, and if her diet could be contributing to poor recovery.
Protein and Vegetarian Swimmers
Lean meat is a nutrient-rich choice for many athletes, but non-meat eaters can, with good food choices, meet their nutritional requirements and remain competitive.
Top Tips for Including Quality Protein
Swimmers of all ages are asking about the proteins whey and casein. Are they the super stars of proteins?
Top Snack Replacements
Here are some snack ideas that are nourishing, satisfying, and tasty.
Top Reasons Swimmers Should Forego a Ketogenic Diet
Bacon, burgers and butter? Why Chris Rosenbloom thinks this is not a performance-enhancing diet for swimmers of any age.
Choose Wisely When Dining Out
Here are a few quick-service restaurants that swimmers have asked about over the past year, with the best choices for swimmers.
Top Food Mistakes Made by Swimmers
I have been a nutrition consultant to hundreds of athletes over the past many years. From high school to professional athletes, I see the same mistakes time and time again. This year, let’s learn from these mistakes and correct them to help make you the best swimmer you can be.
Top Nutrient-Rich Food Choices
Here is a sample meal plan for swimmers to include nutrient-rich foods for performance and good health.
Top Tips for Sneaking in Fruits and Veggies
We all know we should eat more fruits and vegetables, yet he average American eats about 1 serving of fruit and 1.5 servings of vegetables each day. The minimum amount we should be eating is 5 servings a day (with the goal of eating 9 servings!). So, here are some sneaky ways to get more fruits and veggies without sacrificing taste.
Can an apple a day keep the doctor away?
October is National Apple Month, and although apples are available year round, they are best in the fall when the new crop is harvested. Portable, convenient, tasty and nutritious, apples are a perfect snack for swimmers.
Can Nutrition Help Muscle Cramps?
A young swimmer asked if there were any nutritional strategies that prevented muscle cramps. If you have experienced the pain of an exercise-induced muscle cramp, you might just try anything to avoid another cramp.
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 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?”
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.