As we mentioned in our post specifically about nutrition before and during swim meets, nutrition plays a critical role in athletic performance. How we feed our bodies directly affects how our bodies are able to perform. This post will give a more in-depth look at the overall nutrition your athlete needs in order to train well, perform well, and just continue to be a healthy, growing swimmer.
*Note: Don't forget to read our previous post about hydration. This is one of the largest nutritional concerns for any athlete.
Athletes should go only 3-4 hours between snacks or meals, and it is important that they NEVER skip meals.
Carbohydrates
As an athlete's training and competition level increases, the body's energy demands also increase, and when an athlete works near or at maximum intensity, carbohydrates are the only fuel the body can use. Carbohydrates are the primary fuel source for swimmers.
Ideally, 50-70% of an athlete's total calories should be from carbohydrates. The consumption of carbohydrates creates glycogen, which is the main way that the body stores glucose (a simple sugar that provides energy) for later use. So, a diet rich in carbohydrates increases endurance performance due to the extra store of carbohydrates in muscles. If you do not consume enough carbohydrates, you will suffer from chronic fatigue and poor performance both in practice and competitions. A formula to calculate the recommended carbohydrate intake: for every 1 hour of training per day a swimmer should consume 2.5 grams per pound of body weight (weight in lbs x carbs in grams = daily intake).
Protein
Protein is also important for an athlete, and 15% of an athlete's total calories should be from protein. It can be found in a variety foods (not just meat). Protein builds and repairs muscles, supports the immune system, and replaces red blood cells. Protein is NOT a source of energy. Diets too high in protein can lead to dehydration for endurance athletes (such as swimmers). Below is a chart with several foods and how many grams of protein each provides.
Fats
Fats are also an important part of a well-balanced diet for athletes; one-fourth of an athlete's calories come from fat (20-25%). Fats are present in many of the foods we eat regularly, such as cheese, eggs, fish, nuts, butter, oils, chicken, beef, and other foods. Athletes want to avoid eating too many "empty" fats (these sources of fats provide no nutritional value) such as candy, donuts, and fast food. All fats are high in calories (1g carbs = 4 calories, 1g protein = 4 calories, 1g fat = 9 calories) so it is important not to have a diet too high in fats. The goal is to have calories that also provide nutrition, not empty calories!
Before Training
A pre-exercise "meal" (or snack) keeps an athlete from feeling hungry while also maintaining optimal levels of energy for the muscles.
To completely refill energy in the muscles, eat within 30 minutes after the completion of practice, and then eat small meals 2 hours and again at 4 hours after the practice (if possible).
The 30 minute window is the largest concern; an athlete needs to replenish those energy sources so that the next day they are not feeling tired and run-down. If glycogen stores are not replenished, the ability of the muscles to recover from the workout are impaired. Choose high-carbohydrate foods such as bagels, pasta, fruits, vegetables, yogurts, cereal with low-fat milk, toast with peanut butter and jelly, fluid replacement drinks (Carnation Instant Breakfast, Boost, Ensure), food bars (PowerBar, Cliff Bar, et cetera), french toast, sub sandwiches, baked potatoes with chili, smoothie made with real fruit, fruit juice, or chocolate milk.
If you cannot consume solid foods within 30 minutes after practice, try 2-4 cups of a fluid replacement drink, chocolate milk, or a food bar. Be sure to HYDRATE after training (or a competition).
Below is a chart containing the top 30 foods for swimmers. It demarcates if the food contains carbohydrates, proteins, and/or other valuable nutrients.
**Due to the smaller size needed for the blog, the chart is slightly blurry. If you would like the pdf file of this chart (which is not blurry), please leave a comment or send me an e-mail (ms.kdennis@gmail.com) and I can e-mail it to you.
Nutrition plays a critical role in an athlete's performance - making wise food choices can increase the chances of optimal athletic performance. Visit any of the following sites to stay up-to-date on nutrition research and nutrition issues: www.acsm.org (American College of Sports Medicine), www.eatright.org (American Dietetic Association), www.usda.gov/cnpp (Center for Nutrition Policy and Promotion), www.nata.org (National Athletic Trainers' Association)
