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Speedo sponsors ASA!!!! Yes it is true! Speedo has agreed to be a sponsor of All Star Aquatics for the next 4 years! You may ask what is the benefit to ASA, our Athletes, and our families for being sponsored? The benefits include:
• Discounts on suits, backpacks, training equipment, duffel bags, and warm up suits
• Team support with banners, equipment, funding and clothing
Every swimmer will benefit from this sponsorship – from our Rising Stars swimmers to our ASA team swimmers attending Nationals and in between. We will be sure to post updates in each newsletter, on our website, and through our coaches. Take a look at the website and you will see the Speedo Logo!
On the Flip Side: Upcoming Meets 1/31-‐2/1
2/14-‐15
2/14-‐2/15
3/5-‐3/8
IMX @UMD Qualified Swimmers
PM JO Qualifier @ Cub Run, VA 14 & under qualified swimmers
Gender Blender Mini Meet @ KSAC 8 and under
PVS Senior Champs & PVS Junior Champs @ GMU VA Qualified Swimmers
Look Out for the Next Issue!
All-‐Star Aquatics Swim Team Potomac Valley Swimming
Welcome to ASA’s newsletter, Freestyler, for the entire community to share news, photos and information about meets, social events and swimming in general. Jump In! Have news and photos you would like to share? Please email anything of interest to [email protected]
Freestyler
Issue 5, January 2015
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5 Strategies to Make Sure Young Swimmers Get Enough Protein (Article from USA Swimming – January 13, 2015)
Protein is a nutrient everyone in the sports world talks about, from boosting it in the diet to eating the right types. Protein certainly plays an important role in the young swimmer’s diet. For one, it has a starring role in growth, supporting the building of new tissue. Protein also lends a hand in muscle repair. During intensive exercise, muscles work hard and break down. Protein, and the amino acids that make up protein, help repair muscle damage and support muscle growth. Most nutrition experts agree that getting protein from food is the ideal strategy for growing athletes. But some athletes (and their parents) worry that their swimmer isn’t eating enough. Rest assured, most young athletes get plenty of protein in their diet from the food they eat. In fact, studies show that most young athletes eat 2-3 times more protein than they need. However, swimmers who diet or follow a vegan diet may fall short on good protein sources. Getting enough protein isn’t the only issue for athletes, though. The timing of when protein is eaten matters also. For example, spacing protein evenly across the day is ideal for making sure protein is available to the body when needed. And, eating a source of protein within 45 minutes of a grueling workout is linked to improved muscle repair. Here are some fail-proof strategies to ensure swimmers get enough protein, and at the right times: Know your Protein: Food including meats like beef, lamb, chicken and other poultry sources; fish; beans and products made with beans like hummus and other bean-based dips; eggs; milk; soymilk; cheese; yogurt; and nuts and nut butters are all good sources of protein. Space out Protein: Make sure you eat a quality protein source at each meal and include protein with most snacks. This effort will make protein available to muscles and the rest of the body throughout the day. Recover with a Protein-containing Snack: A source of protein eaten within 45 minutes of intensive exercise has been linked to muscle recovery and muscle mass gain. Studies have pointed to chocolate milk as a good recovery snack, as it contains protein (a casein- and whey-based type of protein) and carbohydrate, of which effectively repair muscle and supply glycogen (energy) to the muscle, respectively. Other sources of protein, like cheese or yogurt, combined with a carbs like crackers or fruit, likely provide similar benefits as chocolate milk. Drink Milk or Soymilk Regularly: Drinking milk or soymilk with meals is one easy way to assure protein appears at mealtime. Of course, if the swimmer is eating other protein foods at that time, milk may not be needed. Milk and soymilk are also packed with other nutrients important for the swimmer like calcium and vitamin D. Don’t Overdo It with Extra Protein: Adding extra protein to shakes, or eating high protein bars or other supplements isn’t necessary for the young athlete and may provide too much protein. Going overboard with protein can contribute to dehydration, stress the kidneys, and promote unwanted weight gain. (Editor’s Note: Along with the US Anti-Doping Agency (USADA), USA Swimming considers dietary supplements, such as some protein shakes and powders, as “take at your own risk,” placing full responsibility for any effects and repercussions on the athlete. For more information, see our Dietary Supplements page). Jill Castle, MS, RDN is a childhood nutrition expert and co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (www.fearlessfeeding.com) and author of the upcoming book, Eat Like a Champion: Performance Nutrition for Your Young Athlete (July 2015). She is the creator of Just The Right Byte (www.justtherightbyte.com), and lives with her husband and four children in New Canaan, CT. Find out more about Jill at www.JillCastle.com.
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LONG COURSE MEET SCHEDULE
(SAVE THE DATES)
April 2015
11-12 FISH Spring Fever LC @ Fairland (All Ages)
15-18 Grand Prix @ Mesa, AZ (Qualified)
18 Penguin Meet @ Fairland (10-under)
24-26 Machine LC Classic @ Lee District (All Ages)
May 2015
2-3 LC Derby @ GMU (All Ages)
29-31 MD States LC @ Rockville (Qualified)
June 2015
12-15 NBAC LC @ Baltimore, MD (Qualified)
14 PVS LC 1 @ Fairland (All Ages)
28 PVS LC 2 @ Fairland (All Ages)
July 2015
16-19 PVS JO’s @ UMD (Qualified)
23-26 PVS SR/JR LC Champs @ UMD (Qualified)
30-3 USA JR Nationals @ San Antonio, TX
(Qualified)
August 2015
5-8 Eastern Zone LC Champs @ Richmond, VA
(Qualified)
6-10 USA Phillips 66 Nationals@San Antonio, TX
(Qualified)
Important ASA Information
Coach Bob’s Corner “As we head into the next few months of USA
Swimming, here are some helpful reminders: check the practice schedule regularly and check the meet
schedule and have a plan with your coach. Everyone should be swimming in February and
March.”
JCC Maccabi Games! Looking to swim in Milwaukee in August? Or Philly in May? Well the Maccabi Games may be for you! History of the Maccabi Games: The JCC Maccabi Games® are an Olympic-style sporting competition held each summer in North America and is the second largest organized sports program for Jewish teenagers in the world. The Maccabi Movement began in 1895 when the first all-Jewish sports club was formed in Constantinople. The first world Maccabiah Games were held in Israel in 1932. Now, this two week competition takes place every four years and has featured many world class Jewish athletes including: Mark Spitz (swimming), Mitch Gaylord (gymnastics), Ernie Grunfeld and Danny Schayes (basketball), Brad Gilbert and Dick Savitt (tennis).
PVS Swimmers have participated in the Maccabi Games for years! Traveling within the Mid-Atlantic, U.S., South America, and Israel. For more information on the Maccabi Games and tryouts for this year, please visit: http://www.jccmaccabigames.org
http://www.jccgw.org/camp-youth-teens/jcc-maccabi-games-2/
http://www.jccgw.org/wp-content/uploads/2013/12/2015-JCC-Maccabi-Games-Tryout-Schedule-1-13.pdf
Make sure you check the calendars for practice updates in February!
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LookForIt.com : Helping High School
Swimmers
That’s right! We are already planning our 2015 ASA Winter Training Trip! This trip is designed to give our 13 and older athletes an
opportunity to travel, train, and play with their coaches and peers over the winter holidays!
Dates being planned for are: December 25th thru January 2nd
We would leave in the later afternoon/early evening from BWI on the 25th of December and return in the evening to BWI on January 2nd.
Our plan is to have this trip locked down and in place by the end of April/early May so that families can plan ahead for their 2015 winter holidays.
The training trip is only for athletes from ASA – but no reason that the rest of your family can’t enjoy a great time in Florida too!
At this time the Winter Training Trip to Orlando committee includes:
• Cheryl Einhorn • Coach Bob Walker • David Meisel
LookForIt is a free website designed specifically to assist high school swimmers with their college analysis and
selection process. According to LookForIt, thousands of high school swimmers are using this website, and USA
Swimming has a link to it on their Swimming Into College page. Here is some information about the website:
“LookForIt compares a swimmer’s best times against the top times of virtually all of the Division I, II, III, NAIA
and NJCAA colleges in the US with a swim team. One of the most attractive features is a personalized dashboard
that reports each college where the athlete might be the #1 (blue), #2 (red), #3 (silver), or close to the #3 swimmer
(yellow) in an event at a college based on the comparison of the athlete’s time to each specific college’s times.”
Visit: www.lookforit.com
2015 ASA Winter Training Trip:
Orlando, Florida
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Let’s Get Technical:
Housekeeping Issues
Adhering to Traffic
Rules at Stone Ridge and
Bolger Center
At All Star Aquatics, we must remember that we are guests at the facilities where we practice, Stone Ridge and Bolger Center. Being a guest means being respectful of the people that work there and following all of the traffic rules on each campus. Lately, Stone Ridge has been going through many traffic changes, so we emailed an updated campus map to make sure that we familiarize ourselves with those changes. Please be respectful drivers and follow all of the traffic patterns on each campus.
Inclement Weather Policy To insure the safety of our swimmers, parents and coaches, ASA follows the Montgomery County Public Schools closing and delay schedule.
If MCPS are closed, then all practices are canceled that day. If MCPS have a two hour delayed opening, then morning practice is canceled that day. If MCPS cancel after-‐school activities, then afternoon practices are canceled that day.
If events at MCPS facilities are closed on a weekend day, then practice is canceled that day.
Please continue to check your email and our website if closings continue for more than a day.
For additional and the most up to date information, go to….
www.allstaraquatics.net.
Have news and photos you would like to share?
Please email…. [email protected]
Don’t forget to like us on Facebook!
Memorial Drive
Playground
Parking
Mesa Field
Harkins Field
Lower Field
New Turf Field Maintenance Director’s Residence
Cedar Lane
Early Childhood Program VolunteerHouse
’47 Building
HamiltonHouse
’59 Building
Upper SchoolAcademic Building
Handicapped Parking
Gymnasiums
AquaticCenter
Rockville PikeEntrance
STONE RIDGECAMPUS MAP
WWW.STONERIDGESCHOOL.ORG
9101 Rockville PikeBethesda , MD 20814
�Cedar Lane
Rock
ville
Pik
e
Rock
ville
Pik
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You must bear LEFT after entering from Rockville Pike/Rt. 355
Cedar LanePrimaryEntrance
Elmhirst
Pkwy
Parking
Visitor Parking
Important Links
www.usaswimming.org
www.pvsswim.org
www.reachforthewall.com
Meet Mobile & Deck Pass (apps for phone)
