BY CHRIS ROSENBLOOM, PHD, RDN, CSSD
Recently a coach asked me what foods were the best sources of carbohydrate, protein and fat for swimmers. Nutritionists like to talk to athletes about nutrients, but swimmers eat foods, not nutrients. So, with that in mind, here are some nutrient-rich foods for each of the energy-producing nutrients of carbs, protein, and fat.
Carbohydrates: Carbs provide 4 calories per gram of carbohydrate and provide not only quick energy to fuel muscles, but they also supply a lot of the B-vitamins in our diet. Carbs also provide dietary fiber, if you choose the best carbs. Carb-rich foods that also supply vitamins and fiber include whole-grain starchy foods, like whole wheat bread (not wheat bread) and other whole grains like brown rice, whole wheat tortillas, rolls and buns and popcorn. Starchy veggies also are good sources of nutrient-rich carbs: corn, green peas, white and sweet potatoes, lentils, black or red beans, and chick peas. Fruits are mostly carbs and whole fruit is best, followed by frozen, dried, canned in juice and fruit juice. All whole fruits are nutrient-rich, so while some swimmers tell me they avoid the sugar in fruit, there is no need forego the naturally occurring sugars in fruit. But, remember that fruit roll-ups, fruit drinks, and fruit-flavored candies are not fruit…those foods do contain a lot of added sugars. Lastly, dairy foods, like milk and yogurt contain the naturally occurring carb, lactose, so don’t forget you are getting carbs when you drink milk for recovery or snack on yogurt.
Protein: Most athletes know that eggs, meat, fish, poultry and milk are good sources of protein, but don’t overlook nuts and seeds and beans and peas for protein. Vegetarians can get all the protein they need from vegetables sources, if they make the right choices. Eating protein throughout the day is the best strategy to build and maintain muscle.
Fat: Healthy fats for swimmers include the fats in nuts and seeds (including peanut and almond butters), avocado, canola, olive, sunflower or soybean oil (and salad dressings made from these oils). Mayonnaise is made from heart-healthy oils, so there is no need to avoid it. Fats do contain more than twice the calories as carbs and protein, so these are good to include for those trying to gain weight.
Putting it all together: Here is a sample meal plan for swimmers to include nutrient-rich foods for performance and good health.
Breakfast:
Whole grain toaster waffles topped with berries and real maple syrup
1 cup of low-fat milk
1 cup of 100% juice
1 hard cooked egg
Mid-morning or post training snack
Peanut butter and fruit jam sandwich on whole wheat bread
16 ounces of water or fruit juice or sports drink
Lunch
Cup of vegetable soup
Grilled chicken sandwich on whole grain bun with lettuce and tomato
Coleslaw
Fruit salad
Water
Mid-afternoon or pre-practice snack
Plain mini-bagel with almond butter
16 ounces of water
After practice snack
16 ounces of low-fat chocolate milk
Dinner
Protein-enriched pasta with marinara sauce
Ground turkey meatballs
Green salad with tomatoes, bell peppers, mushrooms, and sunflower seeds and olive-oil based salad dressing
9-grain dinner rolls
Fruit cobbler or sorbet
Water
Evening snack
Whole grain cereal and low-fat milk with banana
Or
Hummus and whole grain crackers and baby carrots
Chris Rosenbloom, PhD, RDN, CSSD, is a nutrition professor emerita at Georgia State University and provides nutrition counseling to athletes of all ages. She welcomes questions from athletes at chrisrosenbloom@gmail.com.
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