Nutrition for swimmers

Competitive swimming is a high calorie burning activity. To stay competitive, what you eat is just as important as how hard you train. Without proper nutrition, including hydration, your training may sink before it gets going.

Nutrition planning

Like all high intensity exercise programs, planning your nutritional requirements weeks or months ahead of your competition date can greatly enhance your readiness to compete. The days of ''carbing'' up the night before the big competition have been replaced with more successful eating plans. A beneficial approach includes the timed consumption of more complex carbohydrates, like those found in fruits, vegetables and whole grain foods. Protein and fat also contributr significantly to both long term endurance and quick speed agility. No matter the type of swimming you are doing, some food rules stay the same: long term eating plans give way to successful outcomes.  

High energy expenditure

Competitive swimming burns many calories. According to the American Counsil of Exercise, a 54 kg swimmer who swims vigorously for 120 min burns 1089 cal. It's easy to see how vital calorie intake is in maintaining your strenght in competitive swimming. To maintain weight, swimmers need to replete calorie losses with a well rounded high-calorie meal plan that includes grains, vegetables, fruits. dairy products and lean cut of meat or beans.

Hydration

Dehydration can be devastating to a swimmer so it's important  to make sure you are completelu hydrated before any competition. Symptoms of dehydration for swimmers include reduction in stroke volume, headache and even fainting. To avoid dehydration, a healthy nutritional plan must be in order, including timed and appropriate hydration.

Glycogen

Glycogen is food for muscles and without enough glycogen your muscles grow fatigued and your energy levels beome depleted. The American Council on Exercise confirms that carbohydrates, like whole grain breads and pastas are a rich source of glycogen. Carbohydrates are the best fuel for maintaining  high levels of energy in high competitive sports. Fat and protein also play important roles in high intensity diets. Fats in the body are used as stored fuel, and protein is vitally important for maintaining and repairing broken down  muscles.

Nutrient proportions

A study published in the ''Journal of the American College of Nutrition'' in 2000 suggested that higher-carbohydrated and higher-fats diets helped athletes gain higher levels of competitiveness. The research suggested that a diet consisting of 20% protein, 30% carbohydrate, and 30% fat could prove beneficial. The remaining 20% of calories would be divided between carbohydrate and fat, depending on the intensity of the event.

Image source[1]