How to Guide: Nutrition for Swim Meets

Nutrition plays a critical role in athletic performance, so this post is to help both veteran and new swimmers with what they should be eating/drinking before any swim meet and what they should be eating/drinking during any swim meet. Food (and beverages) are the fuels for the body - they are vital for energy levels and blood flow.

Providing your body with the proper fuel it needs to perform at top levels is very important to your success in the water, and this includes proper re-fueling during swim meets. Research has proven that good nutritional habits over time positively influence racing (and training, but more on that in a later post!). Parents - it would be great if you would share this information with your swimmers, even the younger ones, so they can learn to make the right nutritional decisions while at meets!

Nutrition for Swim Meets

Hydration:

• Drink every 15-20 minutes during a swim meet (or more)
• Gatorade is the best fluid replacement drink
• AVOID caffeine

Pre-meet meal:

• High in carbohydrates, non-greasy, and readily digestible (fatty foods take longer to digest)
• Should eat 3-4 hours before start of the event, i.e. swimmer's first race (if possible)
• the closer to the event, the lower the carb content should be (see chart below for meal ideas based on time before the start of the event)

Eating during the meet:

• One hour or less between events:
• Carbs in liquid form are best (ex: juice)
• Solids that are mainly carbs and water (digest quickly and cause less stomach cramping)
• oranges
• watermelon
• canteloupe
• peaches
• pears
• bananas
• Two to three hours between events:
• Solid carbs (as listed above)
• Bagels, cereal, english muffins
• Drink plenty of fluids for hydration and restoration of glycogen stores*
• Limit the QUANTITY consumed (for quicker digestion)
• Four or more hours between events:
• Can have a meal high in carbs (see chart above - turkey sandwich, spaghetti...)
• HYDRATE

 *Glycogen is the main way the body stores glucose (a simple sugar that provides energy in the body) for later use. Glycogen is produced after the ingestion of carbohydrates.

Most concession stands are filled with high-fat, high-calorie foods that are not designed to maximize performance, so it is best to pack a cooler with snacks for your swimmer(s). See below chart for ideas on which foods to pack.

Fluid replacement drinks are drinks such as Gatorade. You can mix these with water to lower the amount of sugar intake.

Meal replacement drinks include Carnation Instant Breakfast, Boost, Ensure...

Food bars include Power Bars, Cliff Bars (and other bars with similar nutritional content).

So, please keep this information in mind as we begin to attend swim meets for this season. In the summer when swim meets are held outside, the hydration factor is even more important. Please make sure swimmers have an adequate supply of water and/or fluid replacement drinks. Share the information with your swimmers, and provide explanation to younger swimmers about how this can help them to perform at their best and reach their personal goals in the water.

If you have any questions, please leave a comment and we'll respond ASAP!

See you at the pool :)

Meet Entry Due Date & Information: Youngstown

Our second meet entry deadline is quickly approaching! This will be the first long course meet of the season, which means it is a 50-meter pool instead of a 25-yard pool. There are no time standards for this meet - it is open to all swimmers.

The due date for entries is this Friday April 27^th.  Please send your entries to neonswimming@gmail.com.
Be sure to provide the name(s) of your swimmer(s) in the e-mail. Coaches are more than happy to select which events are best for your swimmer, but if you would like to choose please specify within the e-mail which events you have chosen.

IMPORTANT NOTE: If you do not specify the number of events you want your swimmer(s) entered in, coaches will automatically enter them in the maximum number of events allowed for that meet. So, please specify if you would like your swimmer(s) entered in fewer events (i.e. "please only enter Susie in 3 events for the Youngstown meet").

Youngstown Long Course Season Opener (PS LC Opener)

Meet Date: May 12^th, 2012

LOCATION:  Youngstown State University, Beeghly Center, Armed Forces Blvd., Youngstown, OH 44555

STARTING TIMES: Saturday morning session warm-up: 8:10 AM – 8:55 AM, with the meet starting at 9:00 AM.  Afternoon warm-up will begin 15 minutes after the conclusion of the morning session.  The finalized warm up plan including estimated afternoon start times may be found at http://www.lakeerieswimming.com by May 9^th, 2012.

ENTRY FEES: Individual events are $4.00 each; relays are $8.00 each, plus a $2.00 per swimmer LESI surcharge, all in US dollars. There is also a $3.00 team charge.

ENTRY LIMITATIONS: Swimmers may enter up to 5 individual events per day, exclusive of relays.

ADMISSION COST:  $3.00 admission charge for spectators and $2.00 for psych sheets. YSU charges $5.00 for parking.

If you would like to pick your swimmers events, for the event listings, go to http://www.neonswim.com/neon_005.htm, and click on "Youngstown Season Opener." It will download a Word document which will contain all the meet information listed above, in addition to the event listings for 12 & Under swimmers (the morning session) and Open swimmers (the afternoon session). Event listings are at the end of the document.

If you have ANY questions, please do not hesitate to leave a comment on here, ask one of the coaches at practice, or send an e-mail and we will get back to you with an answer ASAP.

Coaches E-mails:
Coach Eric - aquaman429@cox.net
Coach Matt - mlaughli@ymail.com
Coach Kara - ms.kdennis@gmail.com

Hope to see everyone at Youngstown! Let's go NEON!

Announcement: Starting the Week of April 23rd...

Beginning on Monday April 23rd, please have any swimmer staying for dryland training (7:30-8:00 pm) bring a t-shirt, shorts (or pants), and tennis shoes to practice. Weather permitting, we will begin doing dryland training outside on the field behind the pool. This provides us with more space, which allows for a greater variety of exercises or games. It also is more enjoyable for the swimmers to be outside in the fresh air while participating in dryland training instead of on the hot and humid pool deck!


Remember, dryland training is an important part of developing coordination, flexibility, and strength in your swimmer at every age level. We adjust activities to be age appropriate, and encourage ALL swimmers to participate in dryland training as much as possible. USA Swimming encourages all swim clubs to incorporate dryland activities into their training programs:  "Even minimal dryland work can greatly increase the general fitness levels and athleticism of younger swimmers and no equipment is necessary."


If you have any questions regarding dryland training, please leave a comment and we'll answer ASAP.

See you at the pool!

NEON is Blogging!

In order to better provide our NEON family with important and useful information, we are starting a blog! Meet information, practice updates, swimmers of the month, and other helpful information will be posted, including materials that will help swimmers and parents understand training and proper nutrition for the developing swimmer. This will also provide parents (and swimmers) with an additional avenue of communication with the coaches.

So check back for updates, ask questions, and leave comments if you have any requests for future post topics!