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WHOLE & HEALTHY

Food Can Be A Game Changer


Ever feel weak at practice? Have a great morning meet session but feel like you hit rock bottom and have nothing left to give in afternoon session or evening finals? Tired even though you had a good nights sleep? Easily irritated? Ever feel manic, or have wide swings in your mood?

What you are experiencing may be directly linked to your diet.

Overwhelming evidence shows a direct link between the brain and the gut. In fact 90 percent of serotonin receptors are located in the gut. Which allows for two-way communication between the gut and brain via the vagus nerve. This gut-brain axis offers us a greater understanding of the connection between diet and disease, including depression and anxiety. Studies are showing that when the balance between the good and bad bacteria is disrupted, diseases may occur. Eating isn’t just about cravings or enjoyment.

Food is your mood.

Complex carbohydrates from whole foods such as sweet potatoes, rolled oats, beans and quinoa can increase availability of serotonin in your brain. Protein consumption has been linked to higher levels of dopamine and norepinephrine, both of which play a role in your mood, motivation and concentration. As an athlete your body needs healthy balanced nutrition throughout the day. Eating right is as important as your in pool training and dryland. Certainly more important than that tech-suit or goggles you swore were must haves! Eating properly can help prevent fatigue, provide hydration, raise energy levels, improve concentration, better your mood, as well as increasing strength and endurance.

What Can You Do?

It’s simple. Just make better choices. Don’t eliminate foods. Don’t diet. Whether you are vegetarian, pescatarian, pollotarian, flexitarian, or vegan, eating healthy, vitamin rich, whole foods is key.

  • Reduce processed foods from your diet
  • Stop drinking soda
  • Minimize your processed sugar consumption
  • Get tested for vitamin deficiency pre-season, mid-season, and post-season

 

TOP 3 NUTRIENT DEFICIENCIES IN TEEN SWIMMERS

  • Protein- As more and more active teens are opting to forgo meat protein deficiency is becoming more prevalent. Protein is vital for not only muscle building, but also for repair and recovery, it’s critical that young athletes eat at enough of it throughout the day. USA Swimming suggests swimmers eat a diet 30 percent protein. Teens 14 to 18 years need about 0.85 grams of protein for each kilogram of body weight. The easiest way to increase protein is to eat meats such as beef, chicken or salmon. Some great non-meat protein options- Icelandic Yogurt, nut or soy butter, chickpeas, tofu, beans and legumes.


  • Iron- Iron deficiency is a worldwide problem. preteens and teens aged 10 to 14, iron deficiency is the leading cause of “ill health.” Iron levels can be raised by adding iron rich foods such as red meat, salmon, grapes, potatoes, chickpeas, and even fortified cereals. Anemia can lead to heart palpitations, brittle nails, eczema, severe exhaustion, anxiety, thinning hair, leg pains and cramps, unexplained weakness, dark circles under eyes, and shortness of breath. 


  • Vitamin D- Most teens get Vitamin D from sunlight. Winter swimmers become susceptible to Vitamin D deficiency due to long hours indoors at school and practice. Food can also help supplement vitamin D for adolescents, who need around 600 IUs per day. Dairy products, eggs, and seafood are high in Vitamin D.




  • Brittle nails/white spots/nail abnormalities

  • Dizziness or lightheadedness- especially going from sitting to standing

  • Shortness of breath. Sometimes confused with stress or anxiety because it seems like a long sigh

  • Always cold- especially your hands or feet

  • Overall weakness

  • Pounding or “whooshing” in your ears

  • Extreme exhaustion. Not just being a little tired from practice but you literally can't awake

  • Paleness

  • Sore and achy legs or feet

  • Inflammation or soreness on your tongue

  • Sore throat or gagging feeling in the back of your throat

  • Sore neck and shoulders

  • Headaches and tension headaches

  • Muscle cramp, 

  • Diarrhea or stomach cramps

  • Irritability

  • Increased or fast heartbeat

  • Anxiety

  • Chest pains




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