Nutritional self-checks for swimmers

Swimming is a very high energy demanding sport and as we have already blogged about (see here), without proper nutrition (including hydration) your progress may be stall. With the right kind of nutrition, swimmers may notice an up to 20% improvement in their performance.  

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.

Fluid replacement in swimming

Fluid replacement is just as important in swimming as it is in any other athletic activity. You may not think you sweat a great deal when you swim because the water quickly dissipates any excess heat your body generates, but in reality you do sweat, losing fluids in the process. In fact, swimmers lose approximately 120 ml of fluid per 1000 m of training at a moderate pace. This amount of fluid can be increased up to 160 ml per 1000 m when the training intensity increases. Swimmers who train for at least 5000 m per training session may lose up to 800 ml of fluid. All this fluid should be replaced before the next workout. While this makes sense, swimmers typically will replace only 30 to 70 % of the fluid lost during a training session when left to their own devices.

The glycemic index

The glycemic index (GI) is a measure of how a single food will raise your blood glucose level and it’s a great way to separate good carbs from bad ones. A food that’s highly glycemic will be digested quickly and is absorbed immediately, sending your blood sugar level sky-high. The problem is that you crash quickly and end up feeling sluggish.

If you eat the same portion of a low-glycemic food, your body has to work harder to break it down. The benefit is that the sugar from the food will released into the bloodstream more slowly, giving you steady energy over a longer period.

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.