An often disregarded part of swimming success is proper swimming nutrition. This sole aspect can be the difference between a good and bad result. Often this is ignored because the athlete or their parents are simply unaware.
Understand what to eat and when with our comprehensive nutrition tips for swimmers. Improve your endurance and recovery with smart dietary choices.
This blog aims to provide this awareness and help athletes achieve their maximum potential.
Nutrients For Swimming
The five main nutrients that are often talked about are
- Carbohydrates,
- Fats,
- Proteins,
- Vitamins and
- Minerals.
Carbohydrates (Main fuel source)
Simple carbs
This is considered short term energy for the body. Foods like candy, chocolate, and fruits all contain it. This type of carb results in a sudden blood sugar spike and therefore a fast burst of energy.
Complex carb
this is the long term energy for the body. Foods like pasta, beans, and oats all contain it. Since these foods take longer to digest, they result in a more gradual rise of blood sugar, therefore a stable supply of energy.
Proteins (Building blocks)
This nutrient is essential for muscle repair and growth. During training muscles get micro tears, it is important to have enough protein to be able to fix this. Protein can be acquired from foods like chicken, eggs, and peanut butter.
Fats (Secondary fuel source)
This nutrient is the slowest source of energy, but the most energy efficient – meaning it can provide long term energy, and also take less space to store. This nutrient is found in foods like salmon, avocado, and nuts.
Vitamins & Minerals
These are micronutrients that are used in small amounts to keep a variety of metabolic processes functional. Both vitamins and minerals should be acquired through nutrient rich foods, however athletes might need to take supplements to keep up with the workload.
Foods rich in vitamins include most vegetables, and fruits. Foods rich in minerals include nuts, eggs, and leafy greens.
Pre workout Nutrition
What?
The snack should be something easy to digest. Foods that apply to the simple carb category are best.
When?
Try to incorporate a snack no less than 30-60 minutes before your workout.
Why?
It is important to have a pre workout snack, this will optimize performance and minimize the use of muscles as an energy source.
Post workout nutrition
What?
This snack should also apply to the simple carbs category.
When?
Make an effort to eat the snack as soon as you can after practice, no more than 45 min post workout.
Why?
It is extremely important to replace depleted energy stores in the muscles, and helps speed up muscle recovery.
*Important Note*
Post or Pre workout snacks DO NOT substitute a proper meal (Breakfast, Lunch, Dinner).
Hydration
Water plays a vital role in our body. It delivers nutrients to cells, gets rid of toxins, and helps maintain many of our body’s functions. Without proper hydration, all of the nutrients discussed above will go to waste.
An adequate amount of water intake is 50 ml per kg of body weight. During practice swimmers should aim to drink 100 ml every 20 minutes.
Athletes plate examples (portions are different for everyone)
Breakfast
Oatmeal, eggs, spinach, tomatoes
Lunch
Chicken breast, pasta, avocado, mixed greens
Dinner
Lean piece of fish, brown rice, asparagus or brussel sprouts.
Monitoring and optimizing your nutrition is essential for maximizing performance and progress as an athlete. Adequately replenishing nutrients lost during training supports optimal recovery and sustained energy levels.
Maintaining a balanced diet, rich in a variety of foods, ensures that you receive all necessary nutrients for peak performance.
Remember, diversity in your diet not only enhances your overall health but also supports your athletic endeavors by providing a broad spectrum of essential vitamins, minerals, and macronutrients.
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