Nutritional tips for swimmers

Many swimmers and coaches wonder what they should eat before, during and after their workouts. Proper nutrition can make a big difference in their performance, endurance, speed and energy. The key is to experiment and find out what works for them and their body because different swimmers require different nutrition. Here are some basic guidelines to keep in mind during the week and during a swim.

General nutrition tips during the week

• Swimmers need a diet rich in carbohydrates for lasting energy. Choose whole grains and whole wheat as much as possible for maximum benefits.
• Consume lean meats daily to help rebuild and strengthen your muscle cells. Refrain from fast food and fried foods, which are unhealthy, do not provide adequate nutrients or energy, and take a long time to digest.
• Do not consume soda, desserts and other high-sugar foods. These will not give you lasting energy and will only make you feel tired once the sugar wears off.
• Toast with peanut butter, yogurt, a banana or whole wheat cereal are all good breakfast choices. These will give you lasting energy with plenty of carbs to burn during your swim.

Nutrition tips during a swim

• Eat a light meal or snack rich in carbs 1 to 2 hours before you swim. Don't over-eat and risk stomach cramps while in the water.
• Even though you are in the water, you still sweat and lose fluids--especially when it's hot outside or the water is warm. Drink water before, during and after your workout to stay properly hydrated.
• During a long swim competition, eat some light, healthy snacks to keep your energy and blood sugar up. Good choices include a half bagel, fruit, dry cereal, energy bars or granola. Be careful not to eat too close to your next race. You need to give your stomach time to digest the food first.

Nutrition tips after a swim

Aim to refuel after your swim within the "glycogen recovery window" of 10 to 15 minutes. This is when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. Consume a good mix of carbs and protein. Foods like eggs, wheat toast, protein shakes, low-fat chocolate milk, yogurt, a smoothie with fruit, or a turkey sandwich are all good choices. This will help alleviate muscle soreness and fatigue that you could experience later in the day.

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