Those swimmers interested in body work and massage therapy please call or e-mail Debi Boles OR call or e-mail Kim Sterrett, our new Licensed Massage Therapists!

Debbie Boles - Northland

They may contact me by email or phone.  I will still offer them a discount rate with the donation since they are on the team.
$45 1 hour
$65 1.5 hours
$85 2 hours

My Briarcliff office is located at 4151 N Mulberry.
Advanced Body Kneads, LLC
Debi Boles
816 734 9223
dboles@kc.rr.com

Kim Sterrett – South – Awakenings Massage

19049 Valley View Parkway

Independence , MO

816-588-5008

awakenings@massagetherapy.com

Nutrition Tracker (USA Swimming)

Worlds Healthiest Foods

Swimming Stretches

Swimming Nutrition for our Athletes  

       There are three major areas of concern for our children’s nutrition as it relates to swimming. Needless to say, a Pepsi, a Snickers bar and a bag of Frito-Lays does not constitute a balanced diet.

       First, we need to provide a healthy diet for their growth and development. This means adding enough extra calories to provide for the increased activity related to their training. This increase in calories should be around 300 - 700 calories/hour of training. The spread depends on each individual’s intensity of training. Remember, this is above their regular daily requirements.

       Second, we need to provide enough protein to build those muscles they are working so hard to grow. The total protein requirement for most of our competitive swimmers is 1.5 to 1.8gm of protein/kg/day. This means that a 110 lb child weighs 50kg (divide weight in pounds by 2.2), then multiply by 1.5gm/kg which equals 75gm of protein/day. If you start counting the amount of protein a typical 110 lb child eats, they rarely come close to 75gm!

       Good sources of protein are low-fat milk, cheese, eggs, meat and beans. Store bought protein mixes can be used to supplement about 20gms out of the 75gms needed. This still leaves us to help them choose food that optimizes their protein intake. At least a small portion (as little as 6gms) of the protein intake should be within 2 hours of completing their evening workout. This protein stimulation will aid in muscle growth and regeneration while they sleep.

       Third, recovery after their evening workout is critical to prepare them for the next day. A large carbohydrate load needs to be provided over about 3 hours. This is impractical as they usually get home at 8pm and hopefully get to bed by 10pm. We are left trying to provide about 1-1.2 gms of carbohydrate/kg/hr for 3 hours. This is a total of 150-180gm of carbohydrates before bedtime. This is not as difficult as providing protein because everyone likes carbohydrates and most things we eat contain large amounts. One bagel contains 50gms and a large glass of milk (1.5 cups) has about 20 gms of carbohydrate and 13gms of protein. A solid evening meal that provides around 150-180gm of carbohydrate plus some type of protein when they get home in the evening is critical to their swimming success.
 

1. Food does NOT make a swimmer swim fast.
That’s right. Food does not make him swim fast. What does make him swim fast? Training. Training makes him swim fast.