SWAT’S STAR TIMES

Parent Information:=

The= following articles were taken from USA Swimming Web Site for your information. If you want to learn more about th= is or other topics you can visit their web site at www.usaswimming.org.

Swim Parent Tip of the Month (12/2005)

Let= the Coach Do the Coaching When parents take on the roles and responsibility= of the coach, it takes away from the fun in swimming. Critiquing races, offeri= ng suggestions on what went wrong or how to improve, and placing expectations = on performance are examples of things parents do that tend to decrease the kids’ enjoyment. You must trust the coach to guide your child’s sports experience and you must be able to accept the coach’s authorit= y. Not only will your instruction and criticism diminish your child’s enjoyment, it might also confuse the child, leaving him to wonder who he sh= ould listen to or who is giving the correct advice. The coach-athlete bond can b= e a very strong one. Some of the admiration and respect once directed solely to= you now must be shared with the coach. Provide support and resist the urg= e to compete with the coach! Respect the coach and do not criticize the coach in front of your child. If you have serious concerns about the instruction or = advice your child is receiving, make an appointment to speak to the coach privatel= y to discuss your concerns.=

(This article on nutrition was taken= from the USA Swimming web site www.usaswimming.org and I thought it will be helpful to= chare with all of you).

How Much is Enough?
We talk a lot about the body usi= ng carbohydrate, protein and fat as its' Energy-Yielding Nutrients, but the requirement from swimmer to swimmer varies.
According to the American College of Sports Medicine, American Dietetic Associatio= n and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance,

“Protein requirements are slightly increased in highly active people. Protein recommendations for endurance athletes are 1.2-1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes = may be as high as 1.6-1.7 g/kg body weight per day. These recommended protein intakes can generally be met through diet alone, without the use of protein= or amino acid supplements, if energy intake is adequate to maintain body weight.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)

The generally recommended daily intake of protein for swimmers in training = is 1.4-1.8 g/kg of body weight. Typically this should account for 12-15% of to= tal calories. For a 160 lb athlete, that equates to 102-131 g/day, which is 12-= 15% of a diet of 2,720-4,367 kcal/day.

Meeting this requirement typically ensures adequate dietary intake of all of the necessary amino acids. It is important, however, that high-quality prot= ein products be selected. Sources include meats, dairy, beans, dried peas, milk, eggs, and grains. These sources provide a more complete mixture of the necessary amino acids and therefore have a higher “biological value&#= 8221; or protein efficiency score. If these protein needs can be met by selecting good dietary sources of protein on a daily basis, the amounts of amino acids required to achieve the effects observed in the studies mentioned above can easily be met as well. There is no evidence that ingesting protein in amoun= ts far in excess of the recommended intake is beneficial to either protein bal= ance or exercise performance. The primary role of protein, and therefore amino acids, is to synthesize structural proteins and TCA-cycle intermediates. Ex= cess protein can be stored to some degree, but that which is not used for the aforementioned purpose is typically metabolized and excreted. Prote= in is generally not used for energy during exercise.

The Americ= an College of Sports Medicine, American Dietetic Associatio= n and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance also states that:

“Carbohydrates are important to maintain blood-glucose levels during exercise and to replace muscle glycogen. Recommendations for athletes range from 6 to 10 g/kg body weight per day. The amount required depends up= on the athlete’s total daily energy expenditure, type of sport performed, sex of the athlete, and environmental conditions.” (ACSM, ADA, Dietit= ians of Canada, 2000, p 2131)

The general recommendation is that carbohydrate intake should account for at least 60% of total caloric intake. In addition, long-supported research by = Costill (1988) indicates that athletes training more than 2 hrs/day require a carbohydrate intake of 9= -10 g/kg of body weight on a daily basis to prevent chronic depletion of carbohydrate stores.

Lastly, The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Posi= tion Statement on Nutrition and Athletic Performance also states that:

“Fat intake should not be restricted, because there is no performance benefit in consuming a diet with less than 15% of energy from f= at, compared with 20% to 25% of energy from fat. Fat is important in the diets = of athletes as it provides energy, fat-soluble vitamins, and essential fatty acids. Additionally, there is no scientific basis on which to recommend high-fat diets to athletes.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)

The general recommendation is that swimmers get 20-25% of their calories fr= om fat. For the swimmer whose daily caloric requirement is 2,000 kcal, this translates to 400-500 kcal from fat, or 44-56 grams of fat per day. Use the following table to determine that amount of fat you should be consuming on a daily basis:

Body Weight in lbs (kg)<= span style=3D'font-size:8.0pt'>	Carbohydrate Required (g) to meet I= ntake of 9 g/kg	Carbohydrate Required (g) to meet I= ntake of 10 g/kg <= /p>	Protein Required (g) to meet Intake= of 1.4 g/kg	Protein Required (g) to meet Intake= of 1.8 g/kg
120 (54.5)	491	545	76	98
130 (59.1)	532	590	83	106
140 (63.6)	572	636	89	115
150 (68.2)	614	682	95	123
160 (72.7)	655	727	102	131
170 (77.3)	695	773	108	139
180 (81.8)	736	818	115	147
190 (86.4)	777	864	121	155
200 (90.9)	818	909	127	164
210 (95.5)	859	955	134	172
220 (100.0)	900	1,000	140	180

UPCOMI= NG EVENTS:

- = United We Celebrate (Ft. Bliss, Barracudas), Shawver<= /span> Pool (Yarbrough & Border Highway) January 6-8. Registration closes on Tuesday Dec= . 27^th at 9:00 P.M.

-      =     BB-B-C Teddy Bear Championships=

January,21, 22. Tigua Pool (11200 Santos Sanchez) Registration closes, Saturday January 14^th= at 9:00PM

-      =     ELTS 2006 Valentine Swim Meet, Tigua Pool (11200 Santos Sanchez). February 4, 5. Registration Closes on Saturday Ja= nuary 21^st. <= /span>

<= span style=3D'mso-list:Ignore'>-&nb= sp;         Please register online or conta= ct Jose Alcoreza, dues to be paid by registration deadl= ine on all of these events.

COACHE’S CORNER:

Congratulations to the following swimmers for an outstanding performance at the EPAP Meet on December 16-18<= span class=3DGramE>; Angelica Castrejon won first place overall 6 and under.

- Ixchel Torres made TAGS time on 50 Back Stroke 10 and under.

- Layra Nicli was seeded 5^th overall at the = EPAP meet.

WAY TO GO GIRLS!

More Information:

From the Treasurer:

For members who were active dur= ing the past long course season the 2006 family assessment ($50) will be includ= ed in your December statement. If you joined the team since August you h= ave been billed for 2006 already. The family assessment is due by = March 31, 2006.

Members receive a dues statement every month. I attempt to mail statements between the 15^th= and 25^th. On your statement the dues dated December 1 are for the mo= nth of December. Generally you owe dues for the month, if your child swam once during a month. If you know of= an upcoming absence, let me know and you will not be billed. We can also accommodate illnesses or injuries, which result in extended absences from t= eam activities.   If you have a question about your statement, please feel free to call me at 471-1806 or email me at = tlore@handgards.com. This contact information is at the bottom of your monthly statement.<= /span>

Yours truly,

Tom Lore

Social Events (Birthdays) HAPPY BIRTHDAY! Murrillo,Vanessa (1-03), Alcoreza, Enrique (1-12),        Bazar, Dakota (1-15), Nu&ntil= de;ez, Ariana (1-20), Pearlam, Leah (1-20-), Castrejon, Angelica (1-21), Ortez, An= a (1-21), Matamoros, Abraham (1-28). =

SWAT Board of Direct= ors

President: <= /b>Manuel Quiñones / maquinon3@aol.com<= /p>

Vice-Pr= es: Rosalba Bazar / rosal= babazar@sbcglobal.net

Secreta= ry: Angelica Castrejon / acastrejon@elp.rr.com

Treasurer & Officials Chair: Tom Lore / tlore@handgards.com

Fundraising: Laura Nic= li / laurapnicli@elp.rr.com

Entries Cha= ir , Team Roster, & USS Registration: Jose Alcoreza / alcoreza@att.net

Team Equipment & Border Rep= : Kerry Lore / klore@epelectric.com

Safety Chair: Jim Holcomb / jholcomb@utep.edu<= /span>

Newsletter: Hugo Blanc= as / hugoblancas@hotmail.com

Events: Armando Licon / <= span lang=3DES-BO style=3D'mso-ascii-font-family:Arial;mso-hansi-font-family:Ari= al; color:navy;mso-ansi-language:ES-BO'>ALICON2@elp.rr.com

The SWAT Board of Directors Wishes all Swimmers and Parents a HAPPY HOLIDAY SEASON= .