Chlorine Chronicle (Archive)NMSC Feb/00 Newsletter
Tips for more energy
1. Eat often and never go more than five hours without food. After that, blood sugar dips and so does endurance. Your brain needs a steady flow of glucose to work at its best. When glucose lowers it becomes harder to focus and it is common to feel lightheaded, tired and shaky.
2. Choose more protein as this stabilizes blood sugar. It breaks down slower than carbohydrates. So next time you have a bagel add peanut butter or a slice of part-skim mozzarella cheese. Protein is also good if you feel sleepy in the afternoon have some yogurt and a piece of fruit.
3. Eat moderately and avoid big meals. Eat just enough to satisfy hunger and more often to avoid overeating.
4. Cut the coffee. If you drink it to stay awake you enter a vicious cycle. Caffeine is a diuretic and dehydrates you more. This eventually makes you feel more tired and so you drink another cup and so on.
5. Drink more water and eat foods that have a lot of water like fruits, vegetables and soups.
6. Remember that extra vitamins will not give extra energy unless you have a deficiency. Vitamins and minerals help your body harness energy in the food you eat but they do not provide energy themselves.
With these tips to high-energy eating you can stock up on good high-energy foods.
These foods listed below fit into a busy swimmer's schedule.
|Lentil, navy bean or split pea soup||Grilled chicken sandwich|
|Non-fat yogurt and fruit||Baked tortilla chips with low-fat bean dip|
|Peanut butter sandwich||Tuna and vegetables in a pita|
|Whole-grain cereal with low-fat milk and fruit||Spinach salad and slices of hard-boiled egg|
|Pasta with chicken and vegetables||Tofu and vegetable stir fry on brown rice|
|Bean burrito||Small roast beef sandwich|
|Egg-white and vegetarian omelette||English muffin pizza with low-fat mozzarella|
|Grilled fish or chicken on green salad||Hummus and vegetables in a pita|
|Nuts and raisins||Energy bar|
Source: Ellie Kreiger, MS, RD. Get More Energy. Fitness Swimmer. 1999.