https://swimswam.com/eat-right-swim-faster-nutritional-guide/?_ga=2.94332957.1240897834.1652967120-1453962531.1651796760 找到这个文章，也许有人需要 Getting your nutrition right is key for athletic success. The right meal and snack choices every day will significantly improve your performance in training and competition. You will be able to train harder for longer, recover quicker between swim practices and, most importantly, race faster at swim meets. Not only that, but you will stay healthier throughout the season, which means fewer training days and competitions missed through sickness. Carbohydrates are the essential fuel for high performance athletes As an athlete, carbohydrate is your body’s preferred fuel, especially for high intensity swimming. Eating carbohydrate foods at regular intervals throughout the day will top up your muscle fuel and allow you to push yourself harder in training. All of your meals and snacks should be based on carbohydrate foods. However, not all carbohydrate foods are created equal. The quality of your carbs counts! Good quality carbohydrates will energize you, promote good health and help you perform at your best. Good carbohydrate choices are whole grain breads, whole grain breakfast cereals, oats, pasta, brown rice, quinoa, baked potatoes, sweet potatoes, sweetcorn, chick peas, beans, lentils and fresh fruits. Protein is essential for muscle repair and growth. Your body also needs a regular intake of protein for ongoing muscle repair and growth. It is not necessary to consume high amounts of protein as any excess protein will not turn into more muscle, but will be burned as fuel or stored as fat. Each of your meals should include a moderate serving of lean protein, the size and thickness of the palm of your hand or one-quarter of your plate. For snacks, include some protein with your carbohydrate food. Convenient, easy protein sources for snacks are milk, cheese, yogurt, boiled eggs and nuts. Pre-Training Nutrition Your pre-training meal or snack depends on how much time you have before your training begins, what foods you tolerate and your personal preference. Your meal or snack should always contain mainly carbohydrate to top up your muscle fuel which will allow you to push yourself harder and get the most out of your training session. The more time you have before training, the more protein you can include in your snack. Some good pre-training meals and snacks include: 2 hours before training: Toast and boiled eggs, or a sandwich with ham or chicken, or a baked potato with cheese and beans, or a rice bowl with lean meat and veggies. 1 hour before training: whole-grain cereal and milk, or granola and low-fat yogurt, or toast with a small amount of peanut butter and jelly or a homemade smoothie made with fruit and yogurt. 30 mins before practice as you don’t have much time to digest your food, choose a light carbohydrate snack such as a banana, or a granola bar, or a bagel, or raisin bread. Always include a drink with your pre-training snack so that you start practice hydrated. A good pre-training snack will not only increase your energy levels but will increase your concentration and desire to work hard, which will make your coach very happy!
各种谷物那种的，头天晚上用电高压锅压着，可以保温。 起来后帮她盛好凉着，等她收拾完吃几口就差不多了。 怕她吃不下可以整得稀一点。
谢谢mm, 这个主意好，我以前从来没想到头天晚上弄，早上start from scratch比较忙乱。我们和二娃都还喜欢喝杂粮粥，尤其老二，以后这个可以做早餐的一个选项了，大的只喝玉米渣粥，我再给他想点别的
正餐回家吃？mm家给啥吃？我能想到的是，花生酱面包，煎鸡块面包，火鸡胸三明治的那种冷肉，肉包子，肉类的汤面。现在马上暑假还好吧，时间不紧。我看了下高中训练，训练完吃点东西很快就要上课了，早上吃饭问题就不好弄，既要考虑营养，还有时间问题，吃上还挑剔的娃。。。还没想到什么好办法
mm思路就是普通早餐吧，我以为得需要高蛋白，高热量，不要太多，但要精。。
有道理，以后避免
好，谢谢，看来我的思路不太对路，呵呵
不知道那种纸盒牛奶（小包装的，快餐店的kid's meal的那种）哪里容易买到，以前在kroger经常看到horizon的，现在这里看不到了
谢谢！smoothie还没弄过，就是可能放不了太久，得冷藏吧？
我的思路是尽量吃比较compact的，汤水少的，时间赶不及的时候能带上车的。而且要在短时间内转化能量，吃碳水比蛋白质更重要，而且早上刚起床，吃蛋白质会觉得腻。
体积大水分大的，一下水容易呕吐。
有道理
一般做完就喝光了。喝不完是可以放冰箱。训练完再喝。快捷方便。主要是碳水。浓稠甜淡按喜好调节。我们一般做得很稠浓。比外面买的健康也好喝。外面店里买的都舍不得给你放多的新鲜水果。
找到这个文章，也许有人需要 Getting your nutrition right is key for athletic success. The right meal and snack choices every day will significantly improve your performance in training and competition. You will be able to train harder for longer, recover quicker between swim practices and, most importantly, race faster at swim meets. Not only that, but you will stay healthier throughout the season, which means fewer training days and competitions missed through sickness. Carbohydrates are the essential fuel for high performance athletes As an athlete, carbohydrate is your body’s preferred fuel, especially for high intensity swimming. Eating carbohydrate foods at regular intervals throughout the day will top up your muscle fuel and allow you to push yourself harder in training. All of your meals and snacks should be based on carbohydrate foods. However, not all carbohydrate foods are created equal. The quality of your carbs counts! Good quality carbohydrates will energize you, promote good health and help you perform at your best. Good carbohydrate choices are whole grain breads, whole grain breakfast cereals, oats, pasta, brown rice, quinoa, baked potatoes, sweet potatoes, sweetcorn, chick peas, beans, lentils and fresh fruits. Protein is essential for muscle repair and growth. Your body also needs a regular intake of protein for ongoing muscle repair and growth. It is not necessary to consume high amounts of protein as any excess protein will not turn into more muscle, but will be burned as fuel or stored as fat. Each of your meals should include a moderate serving of lean protein, the size and thickness of the palm of your hand or one-quarter of your plate. For snacks, include some protein with your carbohydrate food. Convenient, easy protein sources for snacks are milk, cheese, yogurt, boiled eggs and nuts. Pre-Training Nutrition Your pre-training meal or snack depends on how much time you have before your training begins, what foods you tolerate and your personal preference. Your meal or snack should always contain mainly carbohydrate to top up your muscle fuel which will allow you to push yourself harder and get the most out of your training session. The more time you have before training, the more protein you can include in your snack. Some good pre-training meals and snacks include: 2 hours before training: Toast and boiled eggs, or a sandwich with ham or chicken, or a baked potato with cheese and beans, or a rice bowl with lean meat and veggies. 1 hour before training: whole-grain cereal and milk, or granola and low-fat yogurt, or toast with a small amount of peanut butter and jelly or a homemade smoothie made with fruit and yogurt. 30 mins before practice as you don’t have much time to digest your food, choose a light carbohydrate snack such as a banana, or a granola bar, or a bagel, or raisin bread. Always include a drink with your pre-training snack so that you start practice hydrated. A good pre-training snack will not only increase your energy levels but will increase your concentration and desire to work hard, which will make your coach very happy!
我家早上游泳就吃麦片粥可以放点红糖， 有时候会加片toast。
这些都是应该运动完补充的。 训练尤其是竞赛前不建议补蛋白，会影响发力的。
高中有些学校有免费早餐。你让娃去学校吃也行，或者包个三明治，cheese, 肉蛋啥的，用冰袋装着，游完了巧克力奶，三明治估计也能挺到十二点午饭时间。