PROTEIN FOR THE GROWING SWIMMER, UNPLUGGED

BY JILL CASTLE, MS, RD, LDN

Do you believe protein is the “magic pill” of sports nutrition, or are you just making ends meet, trying to get enough protein in your diet? Boasting benefits like enhanced sports performance, muscle gain and improved post-event recovery, protein seems to have magical powers, and swimmers are looking for more.

Protein is a necessary part of every child’s diet. It is fundamental for organ function, new tissue development and the repair of muscle damage. Children need protein to stay healthy and grow.

The average child, aged 9-13 years, needs about 0.5 grams of protein per pound of body weight. Youth swimmers and other young athletes have a slightly higher protein requirement and need about 0.5-0.7 grams per pound of body weight, depending on age and gender.

Most Americans meet or exceed their protein needs without trouble and few are lacking this nutrient. In fact, if a young swimmer’s energy needs are met throughout the day with a balanced diet, it’s most likely that protein requirements will be met as well.

Food sources of protein include meats such as poultry and red meats; fish; eggs; dairy products such as milk, yogurt, yogurt drinks, cheese and cottage cheese; legumes such as edamame, black, kidney, white, pinto and garbanzo beans; nuts and nut butters; and high protein grains such as quinoa.

Small amounts of protein are also found in cereal, crackers, bread and bread products, and other processed foods.

Some young swimmers are consuming extra protein sources such as protein-enhanced energy drinks, energy bars and supplemental powders to build more muscle tissue, and/or enhance recovery from training. According to the American Academy of Pediatrics (AAP), the regular use of these protein-enhanced foods and beverages is not recommended for young athletes. Also, the US Anti-Doping Agency (USADA) and USA Swimming considers dietary supplements “take at your own risk,” placing full responsibility for any effects and repercussions on the athlete. Eating real food sources of protein in a well-balanced diet throughout the day is optimum. The AAP also promotes the use of natural protein foods for recovery from prolonged vigorous exercise, such as low fat milk.

Are there negative effects of getting too much protein? Excess protein intake can be potentially dangerous for the young swimmer, resulting in dehydration, calcium losses in the urine, weight gain, and stress on the liver and kidneys. Also, if the focus is on eating a high protein diet, the swimmer may lack the preferred fuel source for training and racing: carbohydrates.

Tips for getting “real food” protein in the young swimmer’s diet:

• Eat protein sources at each meal. An egg and milk for breakfast; peanut butter on a sandwich and yogurt at lunch; and lean meat and milk at dinner are ways to add natural protein to the diet.
• Eat protein with snacks. Fruit and cheese kabobs; peanut butter crackers; nuts and dried fruit; and hummus with pita chips are all healthy snacks for the swimmer. Including protein at snack-time will keep blood sugars normal, help meet overall nutrition needs and reign in excess hunger before meals.
• Eat food to recover from training sessions. Plain or flavored low-fat milk, low fat yogurt and nut-based trail mix are examples of good protein-rich choices.

USA Swimming Article