What should my child eat before practice?  At meets?

The best pre-practice, or pre-meet meal should contain primarily carbohydrates.  Carbohydrate-rich foods like pasta, breads and cereal are easily digested and absorbed.  Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise.

Meals that provide 100 grams of carbohydrates

• 1 bagel with peanut butter and 2/3 cup of raisins
• 1 cup of low-fat yogurt, 1 banana and 1 cup of orange juice
• 1 turkey sandwich with 1 cup of applesauce
• 2 cups of spaghetti with meat sauce and 1 piece of garlic bread
• 8 oz. of skim milk, 1 apple, 1 orange, 2 slices of bread and 3 pancakes
• 1 serving of Gatorade or PowerAid or Propel and 1 bagel

Fluid Replacement Tips

• Weigh in before and after training and drink at least 2 cups of fluid for every pound of weight lost.
• Keep a fluid bottle by the side of the pool when working out and drink between repeats and sets.
• Choose sports drinks like Gatorade that taste good, stimulate fluid absorption in the body maintain proper fluid balance in the body, and provide energy to working muscles.
• Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake.
• Avoid caffeine-filled beverages.  They are diuretics and contribute to fluid loss.
• Check the color of your urine. Dark-colored urine may indicate you are dehydrated and need to drink fluids.