Recovery Snacks for Teen Swimmers

Swimming is a healthy form of exercise for teens. It burns calories and tones muscles, helping teens control their weight and stave off many health problems now and in the future. However, a swimming session depletes energy stores, so the right snack helps your child refuel and promote healthy recovery. The ideal snack contains a combination of carbohydrates, healthy fats and protein. Recovery snacks are most important for teens who swim every day, notes Chris Rosenbloom, Ph.D., R.D., CSSD.

  1. Sandwiches

    • A sandwich is a simple and portable snack that your teen can carry to swim practice or a competition for recovery purposes. Several sandwich-topping combinations are ideal for restoring glycogen and promoting the repair of her muscles. Jelly and peanut butter on bread or a bagel is a tasty option that keeps well if it will be several hours before your teen gets out of the pool. Lean turkey with cheese, tuna and egg salad sandwiches are other healthy recovery options, but they need to be kept cool to prevent spoiling.

    Dairy Snacks

    • Dairy foods contain protein and healthy fats, making them an effective recovery snack for teen swimmers. However, your teen will need some carbohydrates to accompany her dairy. String cheese paired with a handful of nuts or an apple is a simple snack option. Yogurt topped with granola or cottage cheese with diced fruit make other easy and portable snack options to carry to swim practices or meets. A smoothie made with frozen fruit and yogurt is something your teen can prepare if she heads straight home after getting out of the pool.

    Trail Mix

    • With so many trail mix options available, it's easy to whip up a batch your teen will enjoy before she heads to the pool. Mix and match her favorite ingredients to keep things exciting and new while refueling her body after swimming. Start with whole-grain cereal and toss in dried fruit and nuts to give her just the right mixture of carbohydrates, healthy fats and protein. Add a few dark chocolate chips for a sweet flavor. Pretzels, fish-shaped crackers and popcorn are other ingredients that work well in trail mix.

    Cereal

    • Cereal topped with milk contains protein, carbohydrates and healthy fats, making it a healthy option for your teen swimmer after she climbs out of the water. Simply pack one plastic container with cereal and one with milk and she can pour and eat when she's ready. Instant oatmeal made with milk is another option that she can prepare at home or at the pool if she has access to a microwave.

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