3 Realistic Nutrition Snack Strategies 1. The Two-Snack Rule Pack two small snacks every school day: One mid-morning (between breakfast and lunch) One mid-afternoon (between lunch and practice) Why it works: Two snacks add 200-400 calories and 20-30g protein without feeling overwhelming. Example: Mid-morning: Cheese stick + apple Mid-afternoon: Jerky stick + trail mix 2. The Night-Before Prep Pack tomorrow's snacks the night before. Keep a "snack bin" in the kitchen with grab-and-go options. Put packed snacks in your bag before bed. Why it works: Decision-making happens when you're not...

Congrats to CWAC swimmer Kale Chow who has committed to swimming at Denison University. Kale will start at Denison this fall and is the sixth swimmer from the high school class of 2026 who will swim in college next year - click here for the list. Congrats Kale and Go Big Red!!

Fueling Young Swimmers: Easy Protein Snacks for the School Day From Katalin Rodriguez Ogren - The Parisi Speed School of Chicago Swimmers work incredibly hard. Early morning practices, hours in the pool, dryland training—their bodies are constantly burning fuel. Throw in a full school day, and it's easy to see why so many young swimmers aren't eating enough to keep up with what their training demands. Here's the thing: most of these kids aren't lacking motivation. The real issue is logistics. Long school days, quick lunch periods, and strict food...

Congrats to CWAC swimmer Alexander Ivascu on his commitment to the United States Naval Academy. Alex is the second member of the Class of 2027 to commit to swim in college. He will arrive in Annapolis in the fall of 27 alongside his brother George. Go Midshipmen! Click here for the list

A NUTRITION MANIFESTO FOR YOUNG SWIMMERS BY JILL CASTLE, MS, RDN It’s National Nutrition Month, a time when the country and dietitians like myself, give homage to the power of nutrition. National Nutrition Month focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. As such, this year’s theme is Put Your Best Fork Forward. In my experience, young swimmers usually have the physical activity habits in place, but may need a little work on the sound eating habits piece. Young athletes...

Grant Robinson picked up two state titles on Sunday evening winning both the 13-14 boys 50 breast and 200 fly - both new 13-14 team records! Harper Rauch won her third state title of the meet capturing the 13-14 girls 1000 free to complete the distance sweep. Shima Uto was a triple state runner up in the 11-12 girls 50 back, 11-12 girls 100 free and 11-12 girls 50 fly. Avery Hickey finished third in the 13-14 girls 1000 free. Uto teamed up with Petra Andric, Ellery Ekdahl and Madalena...

Livia Cremer had the highest finish on the day as sectional runner up in the girls 400 IM. Max Moldovan reached the podium with a 6th place finish in the boys 100 fly. Alexia Brockmann raced to an 8th place finish in the girls 100 back. Mariposa Arroyo finished 5th in the girls 1650 free. **The team had to leave early on Sunday so only swam prelims, but Max Moldovan was 8th in the 200 fly and 5th in the 200 IM, Alexia Brockmann 6th in the 50 back and...

Mila Chow picked up her first individiual state title winning the 13-14 girls 100 back. Harper Rauch won her second individual state title capturing the 13-14 girls 500 free. Shima Uto was state runner up in the 11-12 girls 50 free. Grant Robinson had a trio of third place finishes in the 13-14 boys 200 IM, setting a new 13-14 team record, the 500 free and the 50 fly - settng a new 13-14 team record. The Pack are in 5th after two days. Top 10 Performances Ellery Ekdahl -...

Grant Robinson was the state champion in the 13-14 boys 100 breast with a new 13-14 team record and took third in the 100 fly. The Pack had two relay wins on Friday night with the 11-12 Girls 200 medley relay foursome of Maddie Weffer, Ellery Ekdahl, Shima Uto, Petra Andric and the 13-14 Girls 800 free relay quartet of Mila Chow, Kennedy Fitzgerald, Isha Sonnleitner, Harper Rauch. The 13-14 Boys 200 medley relay team Tavion Brown, Jonathan Li, Grant Robinson and Cristian Banini were state runner up and set...

Mariposa Arroyo posted the highest finish on the day taking third in the girls 500 free and achieving her first NCSA cut. The Pack had 3 additional podium performances. Liv Cremer finished 7th in the girls 200 breast, Brooklyn Johnson took 8th in the girls 500 free and Alexia Brockmann was 10th in the girls 50 free. The girls 200 free relay team of Great Mikulaninec, Brockmann, Claire Wood and Johnson finished 10th. The Pack are in 10th after day 2. Consolation Swims Chayse Massimino grabbed 15th in the girls...