3 NUTRIENTS YOUNG SWIMMERS SHOULDN’T MISS
10/14/2014
BY JILL CASTLE, MS,
RDN
Nutrition plays a key role in performance and recovery. But for
the young swimmer, it also supports growth and development. While
there are important nutrients for swimming, such carbohydrates and
protein, there are also micronutrients that may be at risk for
deficiency, like iron, calcium, and vitamin D.
Of course, any nutrient can fall short of needs if the diet is
inadequate compared to the requirements. Deficiencies should always
be addressed in the growing athlete.
Three nutrients – iron, calcium and vitamin D—stand out
as high-risk nutrients for the young swimmer. One, because they are
already known to be deficient in children and teens, in general,
and two, because they may be harder for the growing athlete to get
enough. Here’s the lowdown on each nutrient, including
recommended levels of intake, and food sources:
IRON
Iron carries and stores oxygen, which occurs at a higher level
during periods of growth (read: childhood and adolescence). Female
athletes, in particular, are at greater risk for this deficiency
due to menses and exercise.
According to the 2010 Dietary Guidelines for Americans (DGA), 9%
of 12-49 year-old women are iron-deficient. Swimmers who cut back
on their eating or consume a vegetarian diet are at increased risk
for iron deficiency.
Requirements:
4-8 year olds: 10 mg/day
9-13 year olds: 8 mg/day
14-18 year olds: 15 mg/day (females); 11 mg/day (males)
Iron comes from animal and plant sources, with animal sources being
more efficiently absorbed in the body. The less efficient
absorption of plant iron can be enhanced by vitamin C-containing
foods like citrus fruit and juices.
Food Sources: beef, ground beef, dark meat turkey and chicken,
canned light tuna in water, iron-fortified cereals, instant
oatmeal, enriched bagels and breads, black beans, white beans,
spinach and raisins
CALCIUM
Calcium is needed for normal bone development and strength, and
is required for muscle contraction. All children and teens are at
risk for calcium deficiency, but especially teens because they tend
to eat and drink less dairy products as they age. Ironically, this
is the time when they need calcium the most! Peak bone formation
occurs in the teenage years and is completed in the early
20’s.
Requirements:
4-8 year olds: 1000 mg/day
9-13 year olds: 1300 mg/day
14-18 year olds: 1300 mg/day
Food sources: ready-to-eat cereals, calcium-fortified orange juice,
cow’s milk, soymilk, yogurt, cheese, salmon, tofu, frozen
yogurt, vanilla ice cream, cottage cheese, turnip greens, kale, Bok
choy, broccoli, and white bread (calcium-fortified).
VITAMIN D
Vitamin D partners with calcium to build bones. It has also been
identified in the prevention of cancer, heart disease, autoimmune
disease and infectious disease. Sunlight activates vitamin D in the
skin, but sunscreen, cloud cover, dark-colored skin, and other
factors may limit its effectiveness as a source of vitamin
D.
Requirements:
All kids and teens need 600 IU/day.
It’s not easy to meet vitamin D requirements because there
are few foods that are rich sources of this nutrient, and the
obvious foods like dairy products aren’t always consumed in
the needed amounts (6 cups of milk equals 600 IU vitamin D). The
combination of vitamin D-rich foods and sunshine are key to making
sure the swimmer gets enough. For swimmers who practice indoors,
getting adequate vitamin D from food (or a supplement) is
critical.
Food sources: sockeye salmon, smoked salmon, canned tuna, vitamin
D-fortified orange juice, milk, soymilk, rice drink, cooked pork,
fortified ready-to-eat cereals, mushrooms, Canadian bacon, and
eggs.
Iron, calcium and vitamin D are essential to the growing
swimmer’s health and wellness, not to mention his athletic
performance. Keep these three nutrients top of mind and you may
avoid some significant roadblocks to training along the way.
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