GUILLERMO, MELVYN JENN GUILLERMO, B.

BSN 2A PED 3
PRETEST

1. True
2. False
3. True

LESSON 7

Health and Nutrition in Swimming

ACTIVITY

Create your meal plan as a swimmer (DIETARY PLAN) and be able to provide me an info graphic about it.

Meal Plan For Swimmers: Pro Guide

Swimming is easily one of the hardest and most energy-consuming sports on the
planet. Professional competitive swimmers train up to 30 hours per week and can
consume anywhere between 6000 to 10000 calories per day.

Meeting these energy needs plays an important role in optimal recovery,

performance, and progress in the water and that’s why in today’s article we’ll be
taking a look at how to create an optimal meal plan for swimmers.

Table for meal plan for Swimmers:

Carbohydrates Proteins Micro-nutrients Fats

 Wholegrain  Eggs  Bananas  Nuts
cereals, oats,  Milk or soy  Oranges  Avocados
bread, and milk  Spinach  Cheese
crackers.  Lean meats  Beetroot  Vegetable
 Grain-based like chicken  Apples oil
foods such as breast, steak,  Kiwi  Fatty fish
rice, pasta, ground beef  Broccoli  Chia seeds.
quinoa,  Fish  Carrots
noodles,  Tofu or soy
potatoes. meat
  Fruit,  Legumes or
legumes, lentils
starchy  Protein
vegetables, supplements
and beans.
 Sweetened
dairy products
like yogurt.

This highly recommend that you follow these steps and create your own meal plan
as a swimmer. This will help you to become a better and faster swimmer over time.

Just remember, most of your opponents don’t have their own specific meal plans
that they follow, you are gaining a direct competitive advantage by creating your
own meal plan. The most important part, however, is to stick to it and stay consistent
with healthy eating habits.

RUBRIC TO ASSESS THE SWIMMER DIETARY PLAN

Students will create an info graphic providing details Digital Footprints.

The The topic/purpose The topic/purpose
topic/purpose of was somewhat of the info graphic
Topic/Purpos
the info graphic broad and did not was not clear and
e
was clear and allow viewer to concise.
30pts.
concise. understand the
purpose.
Data of the Data of the Data of the
infographic was infographic was infographic was
Data
accurate and somewhat not accurate and
30pts.
relevant to topic accurate and was not relevant to
relevant to topic. topic.
Layout The infographic The graphics The graphics had
20 pts. had a great were somewhat nothing to do with
layout, with applicable to the the topic and had
applicable infographic, a poor layout.
 graphics. creating an There was an
average layout. overload of text.
The font was The font was The font was not
legible and the somewhat legible legible and the
Color/Font
color scheme and the color color scheme
10 pts.
enhanced the scheme didn't detracted from the
infographic. affect the infographic.
infographic.
Citations for the Citations for some No citations of the
Sourcing infographic's of the sources infographic’s
10 pts. sources were used were sources were
included. included. included.
Total
100 pts.