my son is a state swimmer, he is 9 years,weight 30 kgs , he requires energy ! what should be his DIET?

Question

every morning 1hour ground exersise, evening daily 5 to 7.30 swimming workout> total in a around 4 hrs a day wkout.

Answer 1

He needs lots of carbohydrates to keep his energy level high. Pancakes with syrup - his favorite - and eggs and sausage or bacon (well-drained of as much grease as possible) with toast and juice and milk for breakfast; skinless chicken - preferably white meat (that's breasts and wings) - with vegetables with rolls and milk for lunch. (Sorry, little dude!) Pasta or rice with chicken - again white meat - rolls with butter or margarine - and some more vegetables with milk and/or tea for dinner/supper. Breakfast should be eaten at least two hours before his workout; lunch should follow at about 12:30 or 1:00 pm with time for a nap after eating; the evening meal should follow his workout - say 8:00 or 8:30 pm but not much later than that. Check with a doctor to be sure - I wouldn't want to hurt him.

Answer 2

There is a great book called eat to win. Also, the Zone diet by Barry Sears is excellent, many Olympic swimmers along with the entire Stanford team eat the zone diet, but I warn you, it's a hard diet to maintain because you have to eat specific portions of every meal. I went on the zone diet to train for the Olympic Trials in 2004, but I also used this book. I went back and forth.

Answer 3

The best food for power are Berries, Citrus, Vegetables, Whole Grains, Salmon, Legumes (Beans), Nuts and Seeds, Lean Proteins, Tea, Olive Oil.
Use nutrition to your best advantage. Do you want to increase energy, gain muscle weight, lose body fat, improve your exercise performance, or just adapt a healthy lifestyle? You can do it! It is as easy as 1-2-3.

Use your meals/snacks to boost energy and performance power!
Choose vegetable or fruit, a grain and a protein food at each meal.
1. A vegetable and/or fruit choice
These foods will give you energy for about one hour after you eat them. Vegetables and fruits will provide energy, vitamins, minerals, fibre and water.
Example: carrots, bananas, oranges, beans, etc.

2. A grain product choice
Grain products will give you energy for about two hours after you eat them. Choose whole grain and enriched products more often.
Example: noodles, bread, rice, bagel, etc.

3. A protein choice from Milk Products and/or Meat and Alternatives
Protein foods will provide energy for about three hours after you eat them. Choose lean meats, fish, poultry and lower fat dairy products more often. Also include meat alternatives such as dried peas, beans, lentils and soy products.
Example: skim milk, yogurt, turkey, tofu, etc.

You should have this combination of food each time you eat. Eat every 3-4 hours or 5-6 balanced meals through the day.

Answer 4

im not sure but make sure he has a lot of protein preferably from something like skinless chicken since its healthier