Benetta Rodgers is a swim mom of an elite African American Swimmer. She’s learned the hard way that improper nutrition can cost your kid a victory they’ve worked months to achieve. She started the blog and company Swimmers Bag to help swim parents provide proper nutrition for young kids who burn through calories like nobodies business!
Black Kids Swim is excited to announce that Benetta Rodgers of Swimmers Bag will now be a regular writer for BKS! Providing advice and recipes for swim parents still trying to figure out the nutrition game or those looking for exciting new recipes to try at home.
My son is Daren G. Rodgers, a 2017 State Swim Champion and record holder of some of the fastest times in the state of Illinois. You’ve guessed it, I am a swim mom. As a mother of an elite swimmer, it has become my innate responsibility to properly fuel my swimmer for better performances and outcomes. So I began to design meal plans and bites to eat during swim meets that’s best for endurance, energy, and muscle recovery.
We did not choose swim!!! Swim chose US!! We are like most African-American families, our extracurricular activity for our son was either baseball, football or basketball. cWe delighted ourselves in baseball. It was at a family reunion when the Universe made it clear that swim would be the talent we did not see coming. Our son dove into 8 feet of water and started treading water naturally. I begged everyone not to panic because I knew Daren Rodgers (I call him #AquaLadd) had found himself a new home. While this may not be your story, we feel compelled to pay it backward and forward.
There are so many components to competitive swim but we believe that nutrition is the area most important to swim success. Our bodies were designed to function with food that produces energy for performance.
If you already have a nutrition plan that has been working and you are looking for more meal planning ideas, you are reading the right article. If you have no idea what to do or where to start, you are also reading the right article. Nutritional eating is Breakfast, Lunch, Dinner, and in between snacks. Eating for energy is 24/7 in the swim world!!
Breakfast: Lets start with the most important meal of the day. When your swimmer is sleeping, he/she is in a starvation state and having breakfast is the main course that gets the blood sugar levels up, the brain becomes alert, and the body is in a position for better performance.
The base for breakfast recipes are steel cut oats or sweet potatoes which are great complex carbohydrates that sustain energy levels. Glycogen is the stored carbohydrate that is responsible for blood glucose levels and therefore increases endurance and performance. When you add a clean protein such as boiled egg or bacon without nitrates it creates a balance that works together with the complex carbohydrates to slow down the absorption of the carbohydrate more and that again provides for more energy stores.
Steel Cut oat with Brown Sugar and Boiled Eggs
Makes 4 servings
Ingredients: 3 cups water, 1 cup steel cut oats
Directions: Cook for 20-25 minutes until creamy, add brown sugar to taste, Add pure butter to taste.
For those swimmers who can’t stomach breakfast, they still must have the nutrition necessary to perform well. The smoothie is the perfect solution. Smoothies can be made to contain sustainable energy in the form of Omega 3, protein, carbohydrates, potassium, and magnesium. Consuming the smoothies is a quick energy source that digests quickly to sustain the swimmer.
Banana Breakfast Smoothie
Ingredients: 2 large bananas, 1 container greek yogurt, 1 ½ cup almond milk, 1 tbsp raw honey , 1 cup ice
Directions: Place ingredients in a blender until thoroughly combined, It keeps better in the Ninja stainless steel container.
All of the recipes are made from simple, clean ingredients. The best time to prep is on Sundays. Prepare enough for at least 3 days. Prepare two or three different breakfast recipes so that you can alternate.
Be Well, Swim Hard!!
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