BY MIKE WATKINS//CORRESPONDENT
It's something we've heard since the first time we watched Sesame Street or sat in our first science class. Or maybe we just learned it from mom and dad.
You are what you eat.
When you're a swimmer putting your body through rigorous, lengthy workouts and pushing your physical limitations, what you eat takes on even greater importance.
Fruits and vegetables -- IN! Foods rich in Protein -- DEFINITELY! Junk food -- IN MODERATION!
According to Dr. Kathleen Woolf, RD, a sports dietician and frequent contributor to Splash, there are four basic tenets for good nutrition: Stay well-hydrated; consume adequate carbohydrates before, during and after exercise; eat breakfast every day; and make fresh fruit and vegetables an every-day dietary staple.
"Children and teenagers have unique nutritional needs because they are still growing and maturing," said Dr. Woolf, a visiting faculty member in the Department of Nutrition, Food Studies and Public Health at New York University. "Energy and nutrient needs need to support growth & development and the activity demands of their sport. As the athlete matures and develops, energy needs are less."
Following are 10 nutrition tips from current and former National and Olympic Team members that helped them as they worked toward achieving their own goals in the water.
Tip #1
"Eat the rainbow. No, not Skittles, but lots of different natural colors of food. Red (raspberries, beats, tomatoes), orange (oranges, sweet potatoes, carrots), yellow (squash, bananas, peppers), green (spinach, broccoli, cucumbers), etc. Eat darker and hardier forms of rice and grains (whole wheat, oatmeal, wild rice, etc). Balance that out with lean proteins and minimal amounts of fat, salt and sugar, and the cycle of work/recovery can be perpetuated at a higher level, eventually leading to peak performance. It's well worth the extra effort!" -- Neil Walker
Tip #2
"Eat a variety of foods. Always eating the same thing doesn't give you balance. Try to switch up your meals, and eat your go-to meals less often. Switch your lunches between sandwiches and salads and your dinners to have different meats and veggies each night. This will increase the amount of variety you get from your food." -- Rebecca Soni
Tip #3
"One of the simplest things to do, but one that a lot of swimmers fail to do, is eat within 30-45 minutes after workout. Recovery is an essential part of training, especially the older you get. Getting protein and carbohydrates back into your body helps you get the most out of the work you just put in." -- Eric Shanteau
Tip #4
"I have worried about my weight and fitness most of my life. When I've swum my best, it's been when I'm comfortable in my own skin and not worrying about my body, and trust me, that is sometimes very difficult to do on the National Team when you are the biggest girl on the team. I think if you obsess about it, that's the worst thing you can do. That being said, I believe in being healthy. The key is everything in moderation. If you totally deny yourself something, then you crave that the most. Be smart, be healthy and eat ice cream -- just not at every meal." -- Margaret Hoelzer
Tip #5
"I get asked about eating junk food a lot. I have a very, very large sweet tooth, so it's pretty hard to resist these temptations entirely. I think it's important to satisfy occasional sugar cravings, but minimizing them to small portions is very helpful. It allows me to feel like my diet is balanced. I'm not only eating boring, healthy food but still keeping my junk food cheats down to a minimum. I've learned that the less sugar you allow into your body, the less your body will continue to crave sugar in the future. If you can resist the urges a little bit at a time, they'll eventually get smaller and smaller, and you can grow your body into the ultimate lean build that helps us swim fast." -- Jessica Hardy
Tip #6
"Eat 5 to 6 times per day. Americans have a tradition of three square meals a day. For peak performance in the pool, we need to give our bodies more consistent streams of energy, not spikes. Healthy snacks between meals and right before/after workouts are crucial. To be better tomorrow than we were today requires us to replenish our bodies with healthy fuel." -- Neil Walker
Tip #7
"I believe that you can eat anything you want, as long as you do so in moderation. Unless we're talking about fruits and veggies. In that case, eat as much as you can possibly handle. Make sure your meals are as balanced as possible so all your vitamins and minerals are obtained from your food and not from supplements. -- Madison Kennedy
Tip #8
"I am a rare breed -- a vegetarian-athlete. This is because I am a pretty picky eater. Red meat fats give me bad stomach pains, so I only allow myself to eat white meats (chicken and fish). We all know I can't take supplements to balance my diet (which I also recommend any drug-tested athlete to also not partake in), so it is important for me, and any hard-working athlete, to incorporate enough protein into their diet. Putting additional beans into soups, adding sliced turkey/ham into an egg bagel, throwing grilled chicken on top of your salad, are all some examples of how I make sure to get enough protein, which will help repair and rebuild muscle after tough workouts." -- Jessica Hardy
Tip #9
"Try to eat natural foods of all different colors. Generally speaking, the diversity of colors corresponds to different vitamins and minerals, which aids the body in recovery and health. Drink lots of water. It's important to keep drinking water even if you aren't thirsty, because thirst is a sign of dehydration. Staying hydrated will help you recover and also keep you from getting sick." -- Peter Vanderkaay
Tip #10
"I really focus on eating a variety of foods. I tend to stay away from foods with a high level on mono, poly and saturated fats. Over time, I have realized that I perform much better, more consistently, when my diet is more balanced and I'm not eating greasy junk food. Before open water races, which are typically held in the mornings, I make sure I'm eating some protein, such as eggs, to help hold me over." -- Christine Jennings
hat can actually cause damage to muscle tissue above and beyond the damage caused by exercise. The damage caused by exercise is normal. It serves as part of the stimulus for training adaptation to take place. But damage caused by free radicals is NOT a desired part of the training process. Damage caused by free radicals (aka “scavengers”) circulating in the bloodstream after workout can continue well into the recovery period. This is when the body is supposed to be adapting!