Last month we wrote about the heavy energy (calorie) demands of young swimmers, and several parents have written asking for calorie-rich and nutrient-dense snacking ideas.
Many young swimmers struggle to eat enough at meals. Early morning practice, abbreviated school lunch periods, and afterschool practice and homework means snacking takes on an important role when meals are missed.
I’m using the criteria of good taste, good nutrition, and energy-rich to support practice and promote recovery in choosing these snacks.
As for the milk, whole or 2% milk provides more calories, and emerging research suggests that the fat in milk isn’t as unhealthy as we used to think. The matrix of all the nutrients in milk make for a healthy package. If you prefer plant-based milk, make sure you choose one that provides protein – at least 8 grams per serving – so it is comparable to real dairy milk. Your almond milk might contain less protein and fewer almonds than you think!
Snack on, and let me know your favorite snacks!
Christine Rosenbloom is a registered dietitian, sports nutritionists, and nutrition professor emerita at Georgia State University. She welcomes questions from swimmers, parents, and coaches at chrisrosenbloom@gmail.com.
In an effort to more effectively tell the stories of our entire membership, we have created this news tip form.
When you hear of a story that is unique and interesting to you, it's probably interesting to someone else too. You're the ear to the ground of this organization - We heard you loud and clear and we need your help. Please fill in each of the fields in this form as completely as possible with the pertinent information so a writer could potentially follow up for a story. The more information you can provide, the better. Thank you for all you do for the swimming community.