Carbohydrate Loading for Young Swimmers

4/11/2013

BY JILL CASTLE, MS, RDN

It’s not uncommon to see teams of young swimmers filing into the local Italian restaurant to load up on pasta the night before a big meet. Or hear of parents planning to cook up a big meal with pasta, rice or potatoes at home. The common conception is that loading up on a high carbohydrate meal will prepare the muscles with a ready source of glycogen (stored carbohydrate in the muscle) the following day, usually a race day. As a result, the swimmer will avoid early muscle fatigue, low energy, and the big bonus: swim fast.

So the thinking goes.

The problem with the idea of carbohydrate loading in young athletes is that it is an approach based on what we know about the adult metabolism of carbohydrate. The reality is there is little scientific evidence supporting the benefit of this practice in children.

Kids are not like adults when it comes to breaking down, utilizing, and storing carbohydrate. Young swimmers (and all child athletes) use fat more readily as an energy source, which is not the case for adults. Young swimmers have a limited ability to store large amounts of carbohydrate in their muscles. And females have less overall muscle mass compared to males, and therefore, less capacity for glycogen storage.

Also, swimming on race day generally occurs in short, fast bursts. This limits the need for accessing glycogen and breaking it down, a need associated with prolonged exercise. And the truth is, we don’t have a lot of evidence that high carbohydrate intake during prolonged training is beneficial in young athletes, either.

While this may go against what you have long believed about carbohydrate loading and general carbohydrate consumption for swimmers, rest assured, researchers still advise a daily high carbohydrate diet for young athletes.

They just don’t support the idea that there is a benefit to carbohydrate loading for swimmers who are still growing. We do know that as children age, their ability to metabolize (process) carbohydrate becomes more adult-like.

The healthiest and best approach to getting the carbohydrate needed for optimal swimming performance is to follow a training diet that is loaded with fruits, vegetables, whole grains and low fat dairy products. Just as important is getting the timing of eating regulated. Eat every 3 to 4 hours, so there is a steady supply of carbohydrate and nutrients to the muscles and brain. Nailing these two nutrition strategies will keep the young swimmer ready for competition without a need to “load” with carbohydrate-rich foods the night before a meet, or go above and beyond your normal healthy meal.

Jill Castle, MS, RDN is a registered dietitian/nutritionist and child nutrition expert. She is the co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School, and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (two swimmers!) in New Canaan, CT. Find more about her at www.JillCastle.com . Questions? Contact Jill atJill@JillCastle.com.

Post taken from usaswimming.org

TOP 5 RECOVERY SNACKS FOR SWIMMERS

3/19/2013

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

A young swimmer asked me about after-practice recovery snacks, specifically if she needed a special product marketed as an “after” workout recovery drink. She didn’t really like the taste of the commercial product and wondered if there were good alternatives.

I admired her “food first” approach and suggested she try some of the recovery snacks listed below. A good recovery snack provides carbohydrate to replenish muscle glycogen and a small amount of protein to aid in repairing and strengthening muscles. Recovery nutrition is most important for swimmers who train daily or compete in several events over the course of a day(s) during a meet.

1. Almond or peanut butter and fruit jam sandwich on whole grain bread. If you are tired of peanut butter, try almond butter for a new taste. Almonds contain the antioxidant vitamin E and are a good source of protein. Mix the nut butter with quality carbs from the bread and fruit jam for a tasty recovery snack that needs no refrigeration.

 

2. Vanilla-flavored Greek yogurt with low-fat granola cereal and berries. Greek yogurt has more protein than regular yogurt (but slightly less calcium), and when paired with granola and berries it makes for a sweet treat that also provides healthy plant compounds (called phytonutrients) in berries.

 

3. A cup of instant oatmeal with low-fat milk. Oatmeal is a satisfying recovery snack that will keep you feeing full until your next meal, and if you have water and a microwave handy, it is hot and ready to eat in a few minutes. Pair it with a carton of low-fat milk to add protein.

 

4. Pita bread pocket stuffed with Albacore or light chunk tuna. The tuna in a pouch is less fishy tasting than canned tuna and comes in interesting flavors (try sundried tomato and olive oil or lemon pepper). Tuna is good source of the healthy “fish oils” called omega-3-fatty acids. Water packed tuna contains the heart healthy fats so you don’t need to buy the oil packed tuna to get the health benefits.

 

5. Whole wheat mini-bagel with sliced turkey, cheddar cheese and sliced apple. I love mini-bagels; each one has 100 calories and 25 grams of carbohydrate making a good recovery carb. Turkey is a lean protein, and a slice of cheddar cheese provides calcium and loads of flavor. Apple slices add crunch and pairs well with the turkey and cheese. Hard cheeses, like cheddar, have less lactose (milk sugar) than other cheeses, so a good for those with mild lactose intolerance.

All of these snacks provide carbohydrate and protein and have the added bonus of being nutrient-rich (meaning they provide needed nutrients for the calories). What is your favorite recovery snack? Send me your ideas via email for a future column!
Chris Rosenbloom is the sports dietitian for Georgia State University Athletics and is the editor of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition, 2012. She welcomes questions from swimmers, parents and coaches. Email her at chrisrosenbloom@gmail.com.

Article from USASwimming.org