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Nutrition

 

Sports Drinks Tough on Teeth?

While all sweetened drinks are bad for teeth, some energy and sports drinks may be worse, according to one study in General Dentistry. Researchers found that these drinks -- as well as bottled lemonade -- may erode tooth enamel after long-term use. The result is thin, translucent, discolored teeth. To prevent tooth erosion:

  • Don't sit and sip these drinks for a long time.
  • Rinse your mouth with water when you finish drinking.

 


 
Click to watch the video: Which is better for recovery a Sports Drink or Chocolate Milk?

Meet Day

It's important for kids to eat well on meet days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don’t cause any problems like stomach upset. Here are some general guidelines:

  • A meal 3 hours or more before activity should have plenty of carbs and a moderate amount of protein but be low in fat because fat takes longer to digest, which can cause an upset stomach. High-fiber foods may also cause some stomach upset, so it's best to avoid these foods until after the meet.
  • If kids eat less than 3 hours before a meet or practice, serve a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, fruit or vegetable juice, crackers, or bread.
  • After the meet, experts recommend eating carbs (fruit, pretzels, a sports drink, etc.) within 30 minutes after intense activity and again 2 hours later. Your child's body will be rebuilding muscle tissue and replenishing energy stores and fluids for up to 24 hours after the competition. So it's important that the post-meet meal be a balance of lean protein, carbs, and fat.

And remember, when packing your child's bag for the big day, add a water bottle or sports drink.

Meal and Snack Suggestions

A good breakfast for young athletes might include low-fat yogurt with some granola and a banana, or whole-grain cereal and low-fat milk with sliced strawberries. Try bean burritos with low-fat cheese, lettuce, and tomatoes or a turkey sandwich on whole-wheat bread and fruit for lunch. For dinner, serve grilled chicken breasts with steamed rice and vegetables, or pasta with red sauce and lean ground beef, along with a salad. Good snacks include pretzels, raisins, crackers, string cheese, vegetables, or fruit.

 

7 Signs a Young Swimmer is Not Eating Enough Food click here

Chocolate Milk - the Miracle Recovery Drink
Click to read about bit!!!


Feeding Your Child Athlete from Kids Health Magazine


Swimmers Eat Before Early Morning Practice? Click to find out.

15 Healthy Delicious Snacks for Athletes
1. Gazpacho
2. Raw Veggies & Dip
3. Almond Butter on Toast
4. Red or Green Seedless Grapes (try freeing a few!) 
5. Air Popped Pop Corn
6. Apple Slices with Peanut Butter
7. Baked Pumpkin Seeds
8. Almonds & Dried Cranberries
9. All Natural Applesauce Cups
10.Frozen All Fruit Bars
11.Greek Yogurt and Fresh Berries 
12.Granola (dry or with milk)
13.String Cheese & Crackers
14.Deviled Eggs
15.Shrimp Cocktail



10 Best Breakfasts To Feed Your Child
By: Danielle Angel, ActiveBeat Health and Diet News

1. Oatmeal
2. Hard boiled eggs
3. Oat Bran Muffins made with Applesauce
4. Real Fruit Smoothies (Frozen fruit, yogurt, milk or juice)
5. Yogurt with granola, honey and fresh fruit
6. Fruit with cottage cheese
7. Peanut butter and banana wrap
8. Whole wheat English Muffins with peanut, cashew  or almond butter
9. Omelet- peperoni, cheese, salsa
10. Home made egg sandwich ( The Egg McMuffin is actually pretty healthy)

10 Worst Breakfasts To Feed Your Child
1. Chocolate nut spread
2. Sugared cereal (read the label - the sugar may be hidden!)
3. Instant Oatmeal
4. Pre Packaged Breakfast Drinks
5. Toast and Jelly or Jam
6. Packaged Breakfast Sandwiches
7. Pancakes
8. Fast Food Breakfast Meals (
The Egg McMuffin is actually pretty healthy)
9. Toaster Pastries
10. Pre Baked Muffins (make your own)

10 Worst Dinners You Can Feed your Child
By: Danielle Angel, ActiveBeat Health and Diet News

Feeding your children fast and nutritious dinners can be impossible. You’re just back from work and you have to get them ready for sports and clubs with only a short break to eat. It can be easy to just cave and get them fast food on your way to their extracurricular activities.Children can also be extremely picky with what they will eat for dinner. This is a particular issue for young children. Their taste buds are extremely sensitive and many adult flavors are not palatable. Children may also be scared of trying new things because they are different to their normal meals.The fatty, salty flavors of fast food are widely popular in children. Unfortunately some of their favorite meals can be the most unhealthy.

Here are 10 of the worst dinners you can feed your children.

1. Fried Chicken
2. Hot Dogs
3. Delivery Pizza
4. Fast Food (Hamburger, Fries and a Soda)
5. Grilled Cheese (on white bread with processed American Cheese)
6. Fettucine Alfredo
7. Fish Fingers
8. Chicken Nuggets
9. Frozen Meals
10. Tuna Casserole

click to read
Why are we so passionate about Fruit Infused Water

 click to read " TOP 5 Recovery Snacks for Swimmers"

Trivia Question

Winner Gets a $15 i-Tunes Gift Card


Any registered MD Swimming swimmer is welcome to play!!!


New Question:
March is Championship Month! Again this year, we will offer a chance to win every week during Championship Month - that means 5 Championship Meets - 5 chances!

Final Champs Month  Question:  Martin Strel is a 60 year old Slovenian long-distance swimmer, best known for swimming the entire length of various rivers. Strel holds successive Guinness World Records for swimming the Danube river, the Mississippi River, the Yangtze River, and the Amazon River. What is his motto?

Swimmers who have answered correctly: Victoria McArthur, Jeffrey McArthur, Connor Guidera, Lance Rombro, Natasha Elliott, Owen Schulze, Matthew Arter, Ryan Miller


Last Week's Winner: Rebecca McArthur, CAA

Snorkel

Last Week's Answer: Snorkel



Check out Previous Trivia Questions


Please email your answers to webmaster@mdswim.org by 8PM Sunday, March 29,2015

How to play 

Winner will be determined by a random drawing from all of the correct answers submitted.









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