What should be a swimmers diet for a 13 year old?

Question

I have a 13 year old son, he is a budding swimmer, but he does not have the required strength to pull the water hard enough...please suggest something which will help him gain strength without going to the gym...

Answer 1

lots of complex carbohydrates from wholegrain cereals,bread, pasta. moderate protein. muesli (granola) bars for snacks plus plenty of fresh fruits and veg. high iron foods. if he doesn't like the idea of wholemeal bread, look for the bread that has 'invisible' fiber so he's still getting the goodness but he doesn't know it ;)

avoid sugary cereals though like coco puffs, froot loops etc etc and steer clear of fatty chips, cakes, biscuits etc etc.

in summary: a low GI diet.

Answer 2

Just follow simple rules. Don't eat much before swimming.

Answer 3

i m a 13 yr old swimmer myself, i eat all my diets n do enough of outdoor sports so i m healthy n swim properly

Answer 4

eat more food.

Answer 5

No candy or McDonalds!!!!

Answer 6

Although he's too young for weight lifting, he can do  lots of calisthenic excercises like pushups and rope climbing, or pull ups, and sit ups.   We used to have to demonstrate that we could do good push ups, at our swimming class, at the tender age of 11.  As for diet he should have a good mix of 1st class protein (eggs, fish, meat etc) and complex carbs (oats, potatoes, rice etc..) and of course veg.

A few good dishes to try, eggy bread (without sugar), kedgeree (rice, fish, eggs, beans, peppers),  cottage cheese as a snack (absolutely stacked with protein)........also nuts are good for snacking....

Hope this helps, best of luck to your son.

Answer 7

mi advise wud be make sure he has a nutrients full brekkie and not to many fast food meals or snacks, maybe one 45 mins before swimming