Competitive Swimmers - What to eat guidelines

All season: Multivitamin (age appropriate) if they are still taking Flintstones, take two plus an extra calcium supplement. If they would rather have single vitamins/supplements focus on B-12 complex, Fish oils, Magnesium and Glucosamine and Vitamin C. As always consult a physician for a tailored supplement plan.

Note: if you are not talking supplements right now, Magnesium is excellent before a meet. It gives you that extra boost of energy and "conquer the world" feeling.

Absolutely no fad diets- maintain or increase the amount of calories you consume. You will notice your eating patterns change the minute you increase you metabolic rate.

Week of Meet:

-No adventurous foods! Stick with the normal everyday diet. Avoid meals that are high in sodium. Avoid high quantities of snacks with modified sugars (laxatives)

-Concentrate on mood balancing foods: salmon, nuts, olive oil, green vegetables, brown rice, whole grain breads, pasta, any berries or dark skinned fruits, bananas, avocadoes.

-Eat Nightshade plants in moderation: eggplant, potatoes, peppers, tomatoes

Hours before Meet: (you know your body, eat where, when and however you want as long as you won't feel bloated before the meet.  Sneak in some happy foods please!)

After the Meal: Stick to water and fortified sports drinks-avoid diet or caffeinated beverages as they dehydrate.

-Eat warm proteins (roasted poultry, beef, and beans/rice)-warm proteins break down easier and provide fuel for muscles.

-Sensory Therapy: If you have a favorite scent, sensation or meditative ritual-do it. Some people mistake hunger for nerves.

-Try not to snack between big meal and arriving on deck.

-Stay warm and relaxed. Try to stay out of extreme elements as this throws off your body temperature/metabolism.

Deck Foods: If you get hungry during the meet stick foods that are easy to digest: Fruit (apples, bananas, oranges, raisins, pears) power bars, pretzels, string cheese, peanut butter sandwich, low-fat pudding and granola/cereal bars. Don't go overboard! Try to keep your deck snack under 150-300 calories before you swim. Eat combinations of sugars and proteins to effectively eat. (Apples with peanut butter, string cheese and pretzels, trail mix)

After the meet: More warm protein…keep the meals moderate…happy foods….

After a hard/emotional work out or meet resist the urge to eat high sodium, high sugar foods throw off the endorphins in your brain.

 Put! The! Cookie! Down!

Shaved and Tapered

I have received a few questions regarding the whole shaving thing ~ Just in case there are others out there that are not sure what this 'Shaved and Tapered' thing is.

To begin with – there are lots of ways you can describe this, so the following is in no way an absolute.  I hope it gives you a better idea of what is going on.

Taper:  Another word for rest.  It is where the athlete begins to 'rest and recover' for maximum potential in a specific swim meet opportunity.    As that meet approaches, more and more recovery will be taking the place of high intensity sets.

Here are some common questions:        

            Why are the swimmers so full of energy?

The guys will be getting really squirrely – this is a nasty side effect.  I cannot do anything about it – it is just a necessary evil.  I am a parent too.  I am truly sorry.

      Why Does Taper 'Feel bad' sometimes?

1)       Each swimmer has been working hard all season, and their bodies have adapted to this consistent level of fatigue. 

2)       Since fatigue is represented by the bodies' production of Lactic acid, their bodies have been producing a 'base' that counters this acid.   As the acid decreases, this base is still produced for a time – this base 'feels bad' - even a slight fever at night while the body 'works it out' – is common.

What can I do to make Taper really work for me?

1)       Rest = Recovery.  Recovery is where you actually gain strength.   Rest.

2)       Reduce Stress – Do what your parents tell you, get caught up at school, don't fight with the significant other – be smart about things.  And parents - let the boys do the thinking and the preparing for their final events.  Trust that they know what they are doing.  They have proven that to the entire conference.  Let them finish what they have worked very hard for.

3)       Focus.  The neck down part of you will be ready.  Get the neck up set to fly.   Set your sights on a goal – see yourself doing it – repeatedly.   This more than anything is critical to success.

Shaving: This is where the guys will reduce drag and add significance to a particular day during a competition

Does Shaving actually work?

Yes Indeed.  The biology of is has been the subject of many a doctoral dissertation believe it or not.  The physical side is that for every quarter inch of hair – you carry with you a quarter inch of water.  Dropping the hair off dramatically reduces the water that each swimmer is pulling with them thru the pool.  It adds up to a lot of weight when you count up all the surface area we have in the water.   No matter how expensive your swim suit, shaving is still going to help you – significantly.

Are there rules around shaving?

Yes.   You may NOT shave anywhere on site at the competitions.   All shaving must occur at home.   Do not shave your eye brows, clip before you shave, and to significantly reduce ingrown hairs – use rubbing alcohol to really clean up after your totally done (hurts a lot – but slightly better than the alternative).   I know that Eagan boys have done quite a lot of head shaving in the past.  I, in no way, mandate this… even if is fun to see Linda squirm when the boys give her all their left over hair.

What do I shave with?

Umm, a razor and plenty of shaving cream as electric shavers will not do it proper. Some love those, battery operated, vibrating razors.  In truth – a bag of disposables and a bottle of cream will get the job done.   Change the razor often – sharp is safe.   Prep by clipping the long stuff, then let he razor do the work across the grain – on wet skin – with shaving cream – perpendicular to the direction your pulling the blade.   Oh – and do not use the razorblade lengthwise (slice).  You would be amazed at how many guys forget this when they are in a hurry – and then they bleed for a long time.  Please do not bleed.  Take your time – do it right.  

This seems weird, why am I shaving again?

It is winter time – no one will know.   Also, it is a 'Right of Passage'.  If you understand that you have worked 3 hours a day, 6 days a week - and it is all coming down to the last meet.   Why not do all you can?  Plus, while you take all that time to shave correctly, you have to understand the transformation is more than physical.   You are removing any excuse for poor performance, you are increasing the importance of the event significantly, and your entire body will 'feel' everything differently – the sheets, your clothes – and most of all – the water.   It is quite amazing – don't miss it.

See you on deck!

See what no hair and lots of hard work can do for ya?

Dipping our toes in.

Okay.  So.  Not quite a big splash for the first post. Need to see how this looks - and start pointing people to this arena for learning about swimming.  

Here is the premise

I will be taking my 23+ years of passionate experience around all things swimming to see if I can help others make better decisions on: lessons, workouts, technique, teams, racing, and lots more.  I hope to help parents steer their kids to more effective lessons programs, and help people become more efficient in the water of all ages.


To start if you have any questions, please ask them with a comment.  


Thanks for stopping by, I hope I can help.