Feeding Hungry Swimmers: What to Know About Protein, Creatine, and Hydration with Chris Newport

In this episode of the Swim Parent Podcast, Roxana Perdue interviews Chris Newport, a registered dietitian and sports nutritionist, about the importance of nutrition for age group swimmers. They discuss fueling strategies for practice and meets, the role of protein and hydration, the impact of sugar on performance, and the benefits of creatine as a supplement. Chris shares practical tips for busy families to ensure their young athletes are well-nourished and engaged in their own nutrition. The conversation emphasizes building a healthy relationship with food and the importance of making informed choices for long-term wellness.

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Takeaways

• Nutrition is crucial for age group swimmers to perform their best.
• Swimmers need more calories than other kids their age due to increased activity levels.
• Timing of meals and snacks is important for optimal performance.
• Protein is essential for muscle growth and recovery.
• Hydration should be prioritized throughout the day, not just during practice.
• Sugar can be beneficial for quick energy before and during workouts.
• Creatine is a safe supplement for young athletes if they are hydrated.
• Engaging kids in meal preparation fosters ownership of their nutrition.
• Busy families can utilize convenient, healthy options from grocery stores.
• Food should be viewed as fuel and nourishment for lifelong wellness.

   

Chapters

00:00 Introduction to Nutrition for Swimmers

04:03 The Importance of Nutrition Timing

06:56 Fueling for Practice vs. Meets

11:24 The Role of Protein in Swimmer's Diet

16:01 Hydration Strategies for Swimmers

22:12 Understanding Electrolytes and Hydration Needs

24:58 The Role of Sports Drinks in Hydration

26:30 Sugar: A Necessary Fuel for Athletes

29:43 The Benefits and Use of Creatine

34:27 Practical Nutrition Tips for Busy Families

39:37 Food as Fuel: A Healthy Relationship with Nutrition

46:33 SPPoutro

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Keywords

nutrition, age group swimmers, fueling strategies, hydration, protein needs, sugar, creatine, busy families, healthy eating, sports nutrition