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Fuel To Achieve Greatness

How To Boost The Immune System

Nutrition Manifesto for Young Swimmers

I will eat real food, most of the time.
I will enjoy what I eat and pay attention to how my body feels during and after eating, which will help me stay in touch with my appetite.
I will strike a healthy balance with the foods that fuel my body and the foods I eat purely for taste and enjoyment.
I will be mindful of the quantities and types of foods I eat that don’t offer fuel for my exercising body.
I will eat 3 meals each day.
I will include all foods in my diet, as able, and avoid eating patterns that eliminate any food groups.
I will plan my food intake throughout the day, aiming to eat a meal or snack every three to four hours.
I won’t skip meals.
I won’t overload on snack foods.
I will try to eat a source of protein, fat or fiber with my snack to help my body feel satisfied afterward.
I won’t rely on overly processed foods.
I will prepare for my training sessions by eating a nutritious snack beforehand.
I will recover from long training sessions with a recovery snack that includes protein and carbs.
I will pay attention to my hydration status by drinking throughout the day, and checking my urine for adequate hydration.
I will investigate the safety and efficacy of any supplement I am interested in using, and I will consult with the USADA guide and my parents before using one.
​I will get a good night’s sleep so my body can grow and recover from training.

RECOVERY

USA Swimming Olympic Trial Qualifiers

LIAC Safe Sport Coordinators

​   1996               
​ Jessica Foschi
 Amy Taylor 
​   2000
 Dan DeMarco
 Jessica Foschi
 Brendan Neligan 
 Kara O'Reilly     
 Krissy Sendrowski
   2004
Sarah Daly
Jessica Foschi
Brendan Neligan                         
 2008 
Elizabeth Goldson
Emily Kelly
Daphne Skelos
2012
Roger Dent
Erik Heinemann
Emily Kelly
Oliver Lee
Michael Lennon
Daphne Skelos
​Jack Wagner

2016
Maggie Aroesty
Kristen Romano
 2020
Maggie Aroesty
​Cavan Gormsen
Tess Howley
Lauryn Johnson
Sophia Karras
​Jason Louser
​Chloe Stepanek

Keith Green: kgreen@longislandswimming.com
Gabi Sofia: gsofia@longislandswimming.com 

516-378-8467

Contact USA Swimming at (719) 866-4578

Contact the U.S. Center for Safe Sport to make a report. Call (720) 524-5640 or use the online reporting form or find more information at: http://www.uscenterforsafesport.org/

Links

Team Unify 
Metropolitan Swimming
USA Swimming
Eastern Zone
​Employment

Contact Us

516-378-8467

Long Island
​Aquatic Club
 

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  • Home
  • Long Island Aquatic Club
    • College Corner
    • Healthy Athletes
    • Meets >
      • Duals in the Pool
      • Volunteer Central
      • Officials
      • Hosted Meets
    • Tradition of Excellence
    • Parent Spirit Association
    • Practices
    • Swimmer Support
    • Employee Policies
    • LIAC at Long Beach
    • Teams >
      • 13&Over 1
      • 13 & Over 2
      • 13 & Over 3
      • Age Group 1
      • Age Group 2
      • Age Group 3
      • Age Group 4
      • Red
      • Junior
      • Stroke Clinic
  • Safe Sport
  • Records
  • Our Pools
    • Syosset Pool >
      • Private Lessons
    • Garden City Pool >
      • Private Lessons
    • Freedom Pool
    • LI Pool Project
    • Fundraising
  • News
  • 2020 Short Course JO Qualifiers
  • Long Island Swim School
  • Tryouts
  • Return to Pool