No I am not referencing the competitive eating 'sport'. Do NOT eat a bazillion hot dogs and call yourself an athlete. Call yourself an ambulance. Anyway, a few years ago I sat down with a grad student studying nutrition specifically for athletes and below is the result of our conversation:
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/ “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 meals 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.
