SRST Practice Schedule Update + More
Hello SRST Parents & Swimmers,
- Practice today is at regular time/place...NO INTRA SQUAD MEET.
- NEW TAB- "Support Team"........Go to Team Info/Support Team (4th down in drop-down menu).
- Two Updated Articles Related to Swim Meets.......Go to Team Info/Swim Meet Info (top 2 articles in list).
In regards to #2 above: Our first person in Support Team is Kim Larson. Kim is a state registered dietician and has offered consultation to our team in the past...she's VERY good. If you want nutrition help, she's your expert. Her website is being worked on and should be up within a week.
I asked her about pre-race eating and this is what she said....(also look at her handouts on the Support Team page)
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Here are some pre-race food and fluid suggestions for your swimmers:
*Eat well the day before the race! Eat like an athlete to be well fueled and well hydrated on race day.
RACE DAY:
Eat foods that are familiar –don’t try anything new!
Limit high fat and high fiber foods right before you race. Skip the bacon, sausage links, patties.
Breakfast Meal Ideas to mix & match whatever you like:
Cold cereal with low fat or skim milk, banana, tomato juice
2 slices toast with jam, honey or jelly, 2 hard boiled eggs, orange juice
Breakfast Burrito with 2 scrambled eggs with light cheese in a tortilla, apple juice
Lowfat yogurt with granola/cereal (Grape nuts) fresh orange
Pancakes or French Toast with syrup, Canadian Bacon, half grapefruit, low fat or skim milk
English Muffins with peanut butter, Low fat chocolate milk, apple
Oatmeal made with low fat milk, topped with toasted almonds, craisins
Sandwich with turkey, fruit salad, low-fat or skim milk (Yes, you can have a sandwich for breakfast!)
Cereal bar or low fat muffin, fruit smoothie
Avoid caffeine of any kind and never choose to drink Energy Drinks
Mix and match any of these foods, but be sure to include at least 3 of the food groups to get all the nutrition you need to be well fueled at race time! This meal should provide 200-300 grams of carbohydrates and be low in fat to speed digestion. Eating at least 2 hours before race time allows the carbohydrate to be available to fuel your muscles in the pool.
Don’t’ forget to hydrate! Drink 8-16 ounces of water or sports drink an hour before the race and continue drinking to stay hydrated throughout the day. Average fluid intake should be 24 ounces per hour. Even if you are not feeling thirsty!
During the day between races, drink a sports drink, 100% fruit juices or water. If you have 30 -60 minutes between races you can eat fruit, cereal bars, graham crackers, fig newtons, trail mix, pretzels, applesauce, etc. –small amounts of carbohydrates.
Hope these help your parents and swimmers, Ben. Let me know if you need anything else. I am seeing individual athletes now and have a sports nutrition package for high school athletes that is listed on my website. If any of your parents or swimmers would like to meet with a Sports Dietitian, please send them my way!
Good luck with your team!
Healthy regards,
Kim
Kim Larson, RD, CD, CSSD
Board Certified Sports Dietitian
www.TotalHealthRD.com
Revolutionary Strategies for Optimal Health & Performance
