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Follow @ericabeine if you’re a swim parent exhausted hearing your swimmer complain about being tired and sore... Most swimmers don’t hit their true potential because they aren’t fueled correctly. These 5 steps help parents fix that: 1️⃣ Breakfast before AM practice. Make sure they leave the house with SOMETHING in their belly. 20g+ of easy-to-digest carbs. 2️⃣ Drink Electrolytes & Carbs at Practice. During practice, drink the 4 key electrolytes (sodium, potassium, calcium, magnessium) + carbs. Aim for 10g to 40g of carbs, depending on practice length. 3️⃣ Hit the 30-Minute Magic Window. Carbs + Protein within 30-minutes of practice ending. 20g to 25g of each. Every. Single. Time. 4️⃣ AM Snack with Protein Pack a morning snack between breakfast and lunch that contains at least 10g of protein. Later in the day, protein will be neglected, get it in NOW! 5️⃣ Refuel for PM Practice. Between school & practice, refuel with at least 20g of easy-to-digest carbs A bagel is perfect for this Follow @ericabeine for more tips to help your swimmer fuel properly & hit their dream swim goals