But I will say that he should be eating asap after every workout. And getting 20 to 30 grams of protein in those meals from a lean source. Along with 40 to 60 grams of carbohydrates. Try to keep the simple sugars in that meal low. Timing meals to be at the end of workouts (swim, weights, etc.) should be the goal. Throw out the traditional breakfast lunch and dinner times. Small meals 30 minutes before workouts as necessary in order to have the energy to complete the workout in a strong manner. And don’t short change the vegetables and fruits, potentially good for those preworkout meals.
It is also important that he gets plenty of sleep. Which is tough for a high school student.
Hello Mary Stack,
I wish a very enjoyable swim season for your son.
High schoolers are still growing; so, they have different needs than adults. I would ask for the coach’s advice, which, I am sure has already told the swimmers. You can also ask the family doctor and/or registered dietitian. When I was on the school swim team, my mother made sure I ate a healthy, unprocessed, balanced meal three times a day…actually, all year long, to this day. Gotta love our parents for providing all the food groups, and freshly homemade, daily. Is that enticing enough?
Natalie aka NAPS 2 B Fit.
Given that your son swims competitively, he will have his own unique needs with regard to nutrition. It may be beneficial for you to consider taking him to a Registered Dietician. That professional can design a program specifically for him with regard to his size, age, goals, likes, and caloric/energy needs for swimming.
For many of us on this board who are personal trainers, giving specific nutrition information is out of our scope of practice. But, we can guide you to resources, so I hope this helps.
It depends on the individual, their goals, their training intensity, which part of their training phase they are in, participation on other training programs which they are doing in addition to their swimming (dry land exercises, strength training, etc.). Your son’s coach should know or be able to direct you t the right information. Below is a link I found which might help (feel free to check the other topics listed there as well):
I hope this helps.