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                            Eat To Compete
     
     Swimmers who travel to meets or rush from school to
     practice may have trouble finding wholesome foods that
     provide the necessary fuel for the exercising muscles.  Fast
     foods that conveniently beckon to hungry swimmers,
     unfortunately, are often high in fat and low in carbohydrates. 
     
     The following sample menus and suggestions are for health
     conscious swimmers who want to increase their carbohydrate
     intake and ultimately improve their swimming performance.
     
     BREAKFAST HINTS
          
     *Try pancakes, waffles, french toast, bagels, muffins, cereal,
     fruit or juices for a high carbohydrate breakfast.
     
     *Juice, dried fruit, fresh fruit pretzels and bagels are good
     snacks to pack when away from home
     
     *breakfast is the easiest meal to consume carbohydrate-rich
     foods
     Suggested Menus:
     
     Orange juice  1 cup
     pancakes with syrup (3)
     1 banana sliced on pancakes   547 calories, 90%
     carbohydrate
     
     Apple Juice 6 ounces
     Raisin Bran , large bowl
     Low fat milk, 1 cup
     Banana                        498 calories,  95%
     carbohydrate
     
     Bran Muffin, large
     Hot Cocoa
     Raisins or fresh fruit        310 calories,  69%
     carbohydrate
     
     
     LUNCH HINTS
     
     *Emphasize the bread in sandwiches rather than the fillings
     
     *avoid hamburgers, fried fish, fried chicken and french fries
     at fast food restaurants.  
     
     *Try baked potatoes, salads with fat free dressing, plain
     hamburgers, chili or plain burritos and tacos at fast food
     restaurants as they have less fat
     
     *choose fruit juices or lowfat milk rather than soft drinks.
     
     
     Suggested Lunch Menus:
     
     Large turkey sandwich on two slices of bread
     Lowfat fruited yogurt 1 cup
     Orange Juice 1 cup                 1017 calories, 
     60% carbohydrate
     
     Plain baked potato
     chili, one cup
     chocolate milkshake                916 calories,
     62% carbohydrate
     
     vegetable soup, one cup
     Baked chicken 1 breast
     Bread, 1 slice
     Applesauce 1 cup
     Lowfat fruited yogurt, 1 cup       737 calories, 71%
     carbohydrate
     
     DINNER HINTS
     
     *When on the road find a restaurant that offers pasta, baked
     potatoes, rice, breads, and vegetables and salads
     
     *Order thick crust pizza and double the amount of vegetable
     toppings like green peppers, mushrooms, onions, tomatoes,
     instead of pepperoni and sausage.
     
     
     Suggested dinner menus:
     
     Minestrone soup 1 cup
     Spaghetti, 2 cups
     Marinara sauce, 2/3 cup
     Parmesan cheese, 1 tablespoon
     Bread Sticks, 2
     lowfat milk, 1 cup       977 calories, 68% carbohydrates
     
     Turkey, 4 ounces
     Stuffing, 1/2 cup
     Mashed potatoes, 1 cup
     Peas, 1 cup
     Roll, 1
     lowfat milk, 1 cup       960 calories, 55% carbohydrate
     
     Lean Roast beef, 3 ounces
     Rice, 1-1/2 cup
     Corn, 1 cup
     Rolls, 2
     lowfat milk 1-1/2 cup    1320 calories, 60% carbohydrates
     
     
     
     The following snacks could be packed easily for traveling or
     an all day meet:
     
     Bread, Rolls, bagels, muffins, or fruit bread, like banana,
     pumpkin crackers, or pretzels.
     
     Fig newtons, Nutrigrain bars, lowfat granola bars.
     
     Fruit Juice packs, cans of water and canned or bottled sport
     drinks.
     
     Individual boxes of breakfast cereal.
     
     Fresh Fruit, like grapes, apples, pineapple, watermelon,
     bananas, cantaloupe, oranges, peaches and dried fruits like
     raisins, apricots, papaya and cranberries.