Nutrition for Swimmers

Written by David Nilson, Health and Wellness Coordinator, Rio Tinto

 

Firstly, what does Protein do?

Every cell in the body is made of protein, which makes this major nutrient essential for healthy growth and development.

 

Proteins provide our body with the building blocks it needs to grow and plays a role in growing and replacing body tissue, such as muscles, bones, blood and organs. It also has a vital role to play in keeping your immune system healthy.

 

These building blocks are called amino acids. Some we can make and others can only be provided through diet. These are called the essential amino acids and 12 of them are required from the diet for growing infants and children; fewer are required for adults. 

 

This requirement to access all of these 12 essential amino acids means that children must eat varied protein foods to ensure they give their body access to all of the key amino acids.

 

 

So, should Kids take protein powder supplements?

Although growing children do need protein, whole foods are the best source of protein for children, not artificial powders. All medical professionals suggest that any given person’s protein intake (including that of children) can be achieved with a well-balanced and varied diet.

Below is a rough guide on protein intake for the average person:

 

 

Recommended Dietary Allowance for Protein

Age                                       Grams of protein needed each day

Children ages 1 – 3              13

Children ages 4 – 8              19

Children ages 9 – 13            34

Girls ages 14 – 18                46

Boys ages 14 – 18               52

Women ages 19 – 70+         46

Men ages 19 – 70+              56

 

Here are examples of amounts of protein in food:

• 1 cup of milk has 8 grams of protein

• Every 4 grams meat has about 1 gram of protein

• 1 cup of dry beans has about 16 grams of protein

• A 100g serving of tuna has 24.4g of protein.

 

Protein powder products are purely meant as supplements, they are never meant to replace natural and nutritious sources. With the examples of protein levels in foods it is easy to see that you can indeed achieve your protein intake levels easily, with a varied and balanced diet, without the need for supplements.

 

Things that can lead to the requirement for supplements can include food allergies, food dislikes, access to food sources etc.

 

My kid is training incredibly hard, regularly and therefore will be above the average intake levels for their age.

If powders aren’t the answer, what is?

Shift your child’s diet to match their requirements. Increase meal regularity, increase food portions and maintain variety to maximise the availability of nutrients and minerals.

 

Common protein rich foods include:

• Milk

• Soy Milk

• Eggs

• Cheese

• Yogurt

• Peanut Butter

• Lean Meats, Fish, and Poultry

• Beans, Tofu, Lentils, and other Legumes

• Grains, including bread and pasta

• Nuts and Seeds

 

What happens to excess protein?

Consuming too much protein can potentially hurt your child's body. Protein overdoses rarely occur, especially in children who get protein through diet alone. However, over-supplementation (twice recommended levels) with protein can cause dehydration, calcium loss and kidney problems.

 

Once a person consumes the protein they need, their body rids itself of the excess by excreting it through the kidneys or storing it as fat.

 

Too much protein can pose certain health risks when consumed on a daily basis. If you overuse protein powder, you can damage your liver or kidneys. Too much protein in the diet can lead to kidney stones, chronic kidney disease and cirrhosis of the liver.

Drinking too much protein powder can also cause weight gain. Since protein is also a nutrient your body can use for energy, extra protein can be stored as fat if your body has no immediate use for it. Protein powder can be safe when used as part of a well-balanced diet rich in fiber, complex carbohydrates and healthy fats.

 

What foods should they eat prior to swimming?

For extra energy, fuel them up with a protein and carb-rich meal.

2-4 hours prior, foods like a turkey or chicken sandwich or a bowl of cereal with milk are excellent.

 

If you have less time, 30mins-1hour, look to foods that will digest quickly whilst providing sugars (carbohydrates) and proteins. Examples include muesli bars, fruit, a slice of bread with a spread etc.

 

What foods should they eat after swimming?

Foods that are rich in protein, carbohydrates and healthy fats are key to replenishing the reserves. In this case carbohydrates are definitely not the enemy, rice (brown), potatoes (preferably sweet) and other vegetables alongside lean meats, eggs and/or beans will provide your child with everything they need to refuel the tank and maximise gains from their efforts.

 

I would still like to give my child protein powder, as I believe it will assist them in maximising their gains from the effort they are exerting and enable them to achieve their goals.

 

Protein intake should be 1g/kg of bodyweight for a child/adolescent.

 

Most protein powders per serving include between 20-50g of protein. Therefore you can see it is incredibly easy to exceed the protein requirements of your child.

 

Despite my recommendation that protein powder is unnecessary, if you do want to use protein supplements provide only 1/3 of a serving to your child. This will provide protein however you will also have opportunity to provide the majority of their protein through natural and nutritious food sources.

 

What considerations should be taken when/if selecting protein supplements?

 

Protein powders in general are safe to consume if they are free of added chemicals and other dangerous substances.  Protein is typically made of whey or casein which is a protein compound found naturally in dairy.  Companies tend to add sugar, fat and other carbohydrates and have their own "proprietary" blend of added ingredients. Some protein powders contain levels of harmful metals and chemicals including arsenic, lead, cadmium and mercury. The younger you are, the more vulnerable you are to lower levels of these harmful chemicals. Read labels and when in doubt opt for natural protein powders with no added ingredients.

 

 

Healthy Eating

 

Breakfast - The word breakfast is derived from “breaking the fast”. Eat breakfast every day to kick start your body and replenish the tank. If you don’t feel like big ‘heavy’ breakfasts try simply having some fruit, yoghurt, trail mix.

 

Sugar - Kids should have a maximum of three teaspoons of processed sugar.  1 can of coke has 9 teaspoons.  Does this mean never have a can of coke again?  No.  It means that they are treats, not dietary items.  Have sugary treats rarely and then you will enjoy them even more.

 

Eating around training and competing - carbohydrates are incredibly important for any athlete.  You need to ensure that you have a good healthy (vegetables, fruits, grains) carbohydrates every day and unhealthy carbohydrates (sugary foods) once or twice each week maximum.

 

Big, heavy meals should be saved for 2-4 hours prior to your race or training.  These will provide a slow release of energy to your body which will be digested and available by the time you compete/train.

 

If you only have a short while before you compete/train and you’re hungry, look to foods that will be quickly digested and give you a fast and healthy boost of energy. Things like fruit and nut mixes, nuts, a slice of bread with spread, peanut butter and celery.

 

Stay away from caffeine - caffeine should not be necessary for kids. Energy drinks may appear cool, taste great and give you boundless energy however that all comes at a price.

 

Drink lots of water - if you are tired then you need to sleep more.  Go to bed earlier.

 

Sleep - sleep is one of the most important elements in ensuring recovery from exercise. Adequate sleep allows body repair and growth, plus when you aren’t tired you will maximise your opportunity to achieve the best results possible.

 

Water - Look to drink about a litre/hour whilst you are training/competing. Outside of these times 400-500ml/hour is plenty.

 

Sports drinks  - What about Gatorade, Powerade etc?  Only use these during big days of training and competing. Generally any time you exercise for longer than an hour and a half, you can have one of these to replenish sugars and fluid.

 

Easy dietary rules of thumb - 2 Fruit, 5 Veg, 4 Grains, 2 Protein and 3 Dairy per day.