FUEL YOUR ENGINE

Prelim/final meets like the State Meet require planning if you want to help your swimmer be as successful as they can. The swimmers have trained and practiced and know what they need to do in the water. Parents can help by thinking ahead on when and what their swimmers will need to eat. Four meals a day works best for a prelim/final format. For the older swimmer, a full but comfortable breakfast should be eaten before they arrive at the pool. After the prelim session, they should have a big meal and get some rest. They should eat something moderate size before they come back to the pool at night. After finals they should grab something quick and moderate and get to bed. Younger kids need to get up early enough to eat a moderate breakfast and a bigger lunch before they arrive at the pool. Something moderate and quick between prelims and finals - a Wendy's baked potato is a great idea - and then something moderate after finals and get quickly to bed.

Nutritionists working with USA Swimming use the Glycemic Index to help recommend the best foods for a pre-race meal, during competition snacks, and post race meals. The Glycemic Index was developed to help diabetics control their blood sugar. The Index represents a carb's effect on blood sugar and reflects a food's ability to contribute glucose to the bloodstream. The lower the Glycemic Index number, the slower the glucose will enter the bloodstream. For pre-competition meals, the nutritionists recommend foods with a low GI. These would include power bars, apples, spaghetti noodles, fruit yogurt, underripe bananas. During and after competition nutritionists recommend foods with a high GI - gatorade, baked potato, bagels, corn flakes, doughnuts, waffles, bread, graham crackers, honey, watermelon. High GI foods cause a sharp increase in blood sugar levels and then a steady decline, while low GI foods are absorbed slowly and there is not a steady decline. After consuming low GI foods, blood glucose levels will remain up for a longer period of time.

While fat and protein percentages should remain consistent during training and competition, 2 or 3 days prior to the start of the meet it is recommended that an athlete focus on carbohydrates that have a high GI. This will replenish glycogen stores. But do NOT overeat! With your workload reduced in the water, it is important not to gain weight by overeating during the taper. Remember that protein is important to repair muscle tissue damaged during routine workouts and fat facilitates cellular reactions as well as serves as a fuel source during prolonged exercise. Also remember, a variety of foods from all food groups is best. Don't try new foods at the meet, however. Stick with routines and foods that you know will not upset your stomach.

It is also vital to hydrate before and during competition. The night before a meet, an athlete should drink two full water bottles. They should drink one full water bottle at breakfast the next morning. In the summer months the environment at all the competition pools is HOT. Extra water is a must for successful swimming.

Nutrition, hydration, timing of meals and snacks are all critical to preparing for the best performance. This is the time for parents to sacrifice their usual eating routine and prepare to gain five pounds themselves as they arrange meals for their athletes. Bon appetit and fast swimming!!