Nutrition plays a vital role in a swimmer's performance and recovery. Although sometimes overlooked by most swimmers, your nutrition has the ability to completely change the way you feel, perform, and recover both in and out of the pool.
In this article, we’ll discuss 5 nutrition tips for swimmers to help you fuel your training and improve your performance in the pool.
Carbs, Carbs, and More Carbs
Consume a diet high in carbohydrates and protein: Carbohydrates provide energy for intense training sessions, while protein is essential for muscle repair and growth. Swimmers should aim to consume at least 3-5 grams of carbohydrate per kilogram of body weight per day and 1.2-1.7 grams of protein per kilogram of body weight per day. This translates to roughly 50-70% of total calories coming from carbohydrates and 10-15% of total calories coming from protein.
Good sources of carbohydrates include whole grains, fruits, and vegetables, while good sources of protein include lean meats, fish, eggs, and dairy products.
Not All Fats are Bad
Include healthy fats in your diet: Healthy fats, such as those found in nuts, seeds, avocado, and fatty fish, provide essential fatty acids, which are important for brain function, heart health, and joint health. These foods also provide an important energy source, helping swimmers to perform at their best.
Fruits & Veggies
Eat a variety of fruits and vegetables: Fruits and vegetables provide important vitamins and minerals, as well as antioxidants, which can help to reduce inflammation and speed up recovery. Eating a variety of fruits and vegetables also provides a source of hydration and helps to prevent constipation which is common in swimmers.
Hydration is Key
Stay hydrated: Proper hydration is critical for maintaining performance, preventing injuries, and keeping the body cool. Swimmers should aim to consume at least 3-4 liters of water per day. Hydration also helps to keep the muscles and joints lubricated, reducing the risk of injury.
Time Your Meals
Timing of meals and snacks: Eating a balanced meal or snack before training or competition can help to provide energy and prevent fatigue. It's also important to consume a snack or meal within 30 minutes of finishing a training session or competition to replenish glycogen stores and aid in recovery. This could be a combination of carbohydrates and protein, such as a turkey sandwich or a Greek yogurt with berries.
Proper nutrition is essential for swimmers to perform at their best. By following these 5 nutrition tips, swimmers can fuel their training and recovery, and improve their performance in the pool.
Remember to consult a registered dietitian or sports nutritionist for personalized recommendations based on your individual needs and goals. Eating a balanced and nutritious diet, combined with proper hydration and timing of meals, can help you reach your full potential and achieve your goals in the pool
Remember, it’s not how much you eat, it’s what you eat that matters.
