7 SIGNS THE YOUNG SWIMMER ISN’T EATING ENOUGH FOOD

BY JILL CASTLE, MS, RDN

Food is fuel. Just like a car needs fuel to operate, so does the body. Without enough food, changes happen in the body affecting a number of daily functions, including athletic performance. Young swimmers may be at risk for under-eating or poor eating. Combine these with the high calorie demand of swimming and ongoing growth and it’s easy to see that low food intake can be a real problem.
These 7 signs may signal the young swimmer needs more food:

1. Weight loss or lack of weight gain: Sudden weight loss is an obvious sign that food consumption is too low. In the growing athlete, a lack of expected annual weight gain is also a red flag. For instance, an average 7-year-old is expected to gain about 4 to 5 pounds per year, while an average 10-year-old will gain about 9 to 10 pounds per year. Adolescents, during their peak growth spurt, may gain even more. If expected weight gain isn’t happening, look for eating patterns that may be responsible. 

 

2. Lack of growth: Persistent or long-term shortages on food intake may affect a child or teen’s height. This can be seen as stunting— a lack in height growth. Poor weight gain or weight loss is the first sign in this scenario, so be sure to act before it progresses to this irreversible outcome.

 

3. Concentration: The brain relies on glucose and other nutrients to operate effectively. Enough food provided at intervals of every 3 to 4 hours helps growing swimmers pay attention in class, stay focused for competition, learn and think.

 

 

4. Chronic Fatigue:Swimming burns calories and is physically demanding, making even some of the best swimmers struggle with fatigue. Poor food intake can amplify fatigue, and may promote a vicious cycle of exercise, exhaustion and not eating enough. Watch food intake so that the body has the nutrients available for growth and proper physical recovery. 

5. Frequent illness: Illness is the enemy of athletic improvement. Getting sick with common colds, infections and viruses can be due, in part, to poor nutrition. Lack of nutritious food can also interfere with getting over an illness, prolonging the recovery period. 

 

6. Trouble sleeping: With vigorous and frequent exercise, one would think that sleeping would be easy. However, poor nutrition may be linked to shorter duration of sleep, according to a 2013 study from the University of Pennsylvania. Researchers found that people who slept for 5 to 6 hours a night had diets that missed out on certain nutrients and had less variety overall. Those who slept longer (8-9 hours) had better diet quality. More research is needed in the area of nutrition and sleep, especially for athletes. 

7. Poor swimming performance: Training hard and not improving? Flat times? Higher than normal race times? These may be signs that the amount and quality of food is off. Remember, food is fuel for working muscles. If nutrition is lackluster, swimming will be too. The good news—it’s an easy fix!

If you see one or more of these signs, check food intake and the overall balance of nutrition. It’s easy to increase and improve food intake, and a qualified nutrition professional can help. For individual guidance, find a sports registered dietitian/nutritionist here (http://www.scandpg.org/).  

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Jill Castle, MS, RDN is a childhood nutrition expert and co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (www.fearlessfeeding.com). She is the creator of Just The Right Byte (www.justtherightbyte.com), a childhood nutrition blog. She lives with her husband and four children in New Canaan, CT. Questions? Contact her at Jill@JillCastle.com.

6 HEALTH TIPS FOR NATIONAL NUTRITION MONTH

CHRIS ROSENBLOOM, PHD, RD, CSSD

March is National Nutrition Month, and the Academy of Nutrition and Dietetics posted 14 Health Tips for 2014(http://www.eatright.org/nnm/handoutsandtipsheets/#.UxpID_2PLtQ).

Here are the some of the tips revisited for swimmers:

1. Eat breakfast. Even the swimmer who dives into the pool at 6 a.m. needs breakfast to power through the morning workout. Quick breakfasts are easy with a little planning. A cup of instant oatmeal with nuts and berries, a carton of vanilla yogurt topped with granola, a pita pocket stuffed with scrambled egg and cheese, or a toaster waffle sandwich with honey and peanut butter can all be eaten the car while mom or dad drives.
2. Make half your plate fruits and vegetables. It is easier than ever to steam frozen veggies (right in the pouch) or fresh veggies (right in the bag) for a healthy addition to a sandwich at lunch or grilled chicken for dinner. Try new combinations of veggies or tropical fruits for a change of taste.
3. Watch portion sizes. Even swimmers sometimes over-do the carbohydrate and protein portions sizes. A 25-gram of carbohydrate pre-workout snack is small – the size of mini-bagel, or 1 large orange or 1 cup of dry cereal. And, post-workout protein needs only to be 15-20 grams; the amount found in 2 cups of low-fat milk, 2 or 3 ounces of meat or cheese, or 2 hard-boiled eggs.
4. Get to know food labels. Use the Nutrition Facts Panel to learn how much carbohydrate, protein and fat is in a serving of your favorite foods. Food labels also show percentage of daily value for select nutrients; a food is an excellent source of a nutrient if it contains 20% or more of the daily value.
5. Get cooking. If you like to watch cooking shows, make it more than a spectator sport. Find simple recipes online and get in the kitchen. Who knows? You might just be the next Master Chef Junior.
6. Banish brown bag boredom. Packing lunch or snacks for pre-or post-swim practice doesn’t have to be boring. Try whole wheat couscous mixed with black beans or chickpeas, a flour tortilla filled with rotisserie chicken and leftover salad, or spinach wrap with sliced turkey and feta cheese. Freeze a 20-ounce bottle of sports drink or water or juice to keep the lunch cold. When lunch or snack time comes around, you will have kept your lunch cold and have an icy drink, too.

Swimmers should celebrate good nutrition every month, so march into spring by paying special attention to your nutrition.

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Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She is the editor-in-chief of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition and editor-in-chief of an online Sports Nutrition Care Manual for health care professionals. She welcomes questions from swimmers, parents and coaches. Email her atchrisrosenbloom@gmail.com. 

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