KEEPING OUR SEA DRAGONS FUELED

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1 KEEPING OUR SEA DRAGONS FUELED Sea Dragons Swim Team Nutritional Guide MORGAN FAMILY YMCA YMCA Youth Swimmers Guide to Healthy Living Keeping fueled and ready to be active at all times of day can be a hard thing to do. You need to know what nutrients you should intake every day and how much. Finding the right meals and snacks to fulfill those needs is even harder. In this booklet, we have outlined the necessary amounts of intake for each age group, how and what to eat every day, before, during and after swim practices and swim meets, healthy meal ideas and snack ideas. There is also a MyPlate daily checklist to help our swimmers track their food intake, making sure they are eating the correct amount of each food group. For more nutritional information, please visit CONTACT Haley Hopkins

2 WHY ARE THESE THINGS IMPORTANT FOR MY BODY? Main Nutritional Needs A-Z Calcium Recommendation: 1,000 milligrams a day. Benefits: Bone health. Sources: Dairy products, fish with bones, dark, leafy greens Carbohydrates Recommendation: grams a day. Benefits: This is the main energy source for our bodies, it also protects our muscles. Sources: Cereal, pretzels, granola bars, bread, potatoes. Fat Recommendation: grams a day. Benefits: Provides your body with energy and is a storage space for energy in your body. Also plays a role in brain development, blood clotting and managing inflammation. Sources: Avocados, cheese, eggs, fish, nuts, yogurt. Fiber Recommendation: 25 grams a day. Benefits: Protects against coronary heart disease and reduces the risk of diabetes. Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains. Magnesium Recommendation: 310 to 320 milligrams a day. Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones. Sources: Nuts, seeds, bran, halibut and other fish.

3 WHY ARE THESE THINGS IMPORTANT FOR MY BODY? Main Nutritional Needs A-Z Potassium Recommendation: 4,700 milligrams a day. Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss. Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas. Protein Recommendation: grams a day. Benefits: Your body uses protein to build new cells, maintain tissues and synthesize new protein to help with daily bodily functions. Sources: Meat, chicken, fish, milk, cheese, beans. Vitamin A Recommendation: 2,310 international units a day. Benefits: Important for vision, red blood cell production, embryonic development and immune function. Sources: Organ meats, orange vegetables, green, leafy vegetables. Vitamin C Recommendation: 75 milligrams a day. Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system. Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis and guavas. Vitamin E Recommendation: 15 milligrams a day. Benefits: Acts as a disease-fighting antioxidant; may support eye health. Sources: Some ready-to-eat cereals, some oils, almonds, peanut butter.

4 YOUTH AGES 4-8

5 YOUTH AGES 9-13

6 TEENS AGES 14-18

7 WHAT DO I EAT DURING THE DAY BEFORE PRACTICES AND MEETS? Before Practices or Meets To have a good day at practice or at a meet, you need to make sure you have a really good meal, 2-3 hours before exercising. This meal needs to be large source of carbohydrates and protein, this will help give you the energy to get you through the day and through your exercise at 100% effort. Here are some 2-3 hours before exercise, meal ideas: Baked potatoes with toppings of beans, corn, cheese and broccoli Pasta meals or bakes with lots of vegetables, go light on the cheese Tacos with fish, beef, steak or chicken, fill with lots of vegetables Rice bowls, fill with any meat, lots of beans, corn and tomatoes Fajitas, fill with any meat, add lots of peppers and onions Make your own pizzas, with any meat and fresh vegetables Kabobs on the grill, with any meat, tons of vegetables and fruit, pair with white rice Not enough time for a full sit down meal? Sandwiches and wraps, any meat, light mayo, lots of vegetables Pasta salad of any sort, lots of meat and vegetables Oatmeal, add in granola, peanut butter and fruits Salads, add meat, nuts and extra vegetables Fried egg sandwiches Stuffed peppers, great with tuna Stuffed croissants, meat, cheese and vegetables Soup to go

8 WHAT DO I SNACK ON BEFORE AND DURING PRACTICES AND MEETS? Before and During Practices or Meets To have a good day at practice or at a meet, you need to make sure you have really good snacks throughout the day up to 30 minutes before exercising. These snacks need to be a large source of carbohydrates and protein, this will help give you the energy to get you through the day and through your exercise at 100% effort on a filled stomach. Here are some 30 minutes-2 hours before exercise, snack ideas: Vegetables with hummus; carrots, broccoli, cucumbers, peppers Rice cakes with peanut butter and fruit on top Peanut butter toast with bananas Oatmeal with fruit, nuts and peanut butter Yogurt with fruit and granola Smoothies Crackers, meat and cheese Hard boiled eggs Avocados Here are some during exercise snack ideas you can keep in your gym bag: Fruit of any kind (dried fruit) Nuts of any kind (trail mix) Granola bars Nutter Butters (cookies) Fruit puree (squeezable applesauce) Crackers and pretzels Dry cereal Beef jerky Fig Newtons (cookies)

9 WHAT DO I EAT AFTER PRACTICES AND MEETS? After Practices or Meets If you re putting in the meters in the pool, your body will need a boost when you finish your training. Always try to refuel within 30 minutes of finishing and preferably within 15 minutes your body immediately needs nutrients to repair muscles and replace energy. Make sure you re refueling with the right foods though something low in fat but high in carbohydrates and protein. Here are some minutes after exercising snacks: Drinks: Water! Milk, chocolate milk Protein shakes Smoothies Snacks: Protein bars Tuna crackers Bagel with egg whites Milk and cereal Apples and cheese Cottage cheese with fruit Rice cakes Pita and hummus Greek yogurt Nuts Granola bars Light pizza

10 WHAT ELSE DO I NEED TO BE AWARE OF ABOUT MY HEALTH? Finding Time Being a swimmer can take up an enormous amount of our time, between getting equipment ready for practice, driving to practice and then actually swimming! It is very important that you manage your time well, so that you can still find time to do everything in your life. As an athlete you want to make sure you get a full eight hours of sleep every night, to give your mind and body a chance to relax and grow. School is another top priority, and even though you might be devoting such a large portion of your life to the pool, you also need to make sure you stay caught up in your studies. Last but not least, time to spend with your family. With having such a busy schedule, your family might feel like they never get to see you, so make sure you take time have a healthy family dinner! Living Healthy Living a healthy lifestyle goes beyond just making sure you eat your vegetables at dinner. Making sure you have enough water everyday during your workouts, and bringing a water bottle to practice is necessary to keep your body going and able to give 100%. Cutting out excessive junk food, like chips and cookies will also make a big impact in your life. While the occasional treat is fine, and often needed after a long day, we can t make that our only source of food. Soda is also something that while it does taste delicious, doesn't do much in the healthy body department. A nice guideline is the YMCA program to fight childhood obesity. Five fruits and vegetables a day, less than two hours of screen time daily, one hour or more of physical activity, and 0 sugary drinks each day.

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