The Swimmer’s Diet
The Swimmer’s Diet
Energy for Swimming
Like all athletes, swimmers need to eat a nutritionally balanced diet if they are going to perform at their peak. A swimmer’s diet should consist of:
• 60% of calories from carbohydrate
• 25% of calories from fat
• 15% of calories from protein
Carbohydrate is the most efficient source of energy, and adequate amounts in the diet are essential for optimal performance. Swimmers should eat a carbohydrate-rich diet or 4-5 grams of carbohydrate per pound of body weight.
Keep in mind: 1 gram of carbohydrate has 4 calories; 1 gram of protein has 4 calories; 1 gram of fat has 9 calories.
What to Eat and Drink?
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Before training & competition:
The type of food swimmers eat prior to competition influences how well they perform in the water. The best pre-event meal should contain primarily carbohydrates. Carbohydrate rich foods like pasta, breads and cereals are easily digested and absorbed.
After training & competition:
Swimmers should consume at least 60 grams of carbohydrate within 30 minutes after exercise, followed by an additional 75-100 grams every 2-4 hours thereafter. This will help restore their muscle energy (glycogen) levels before the next training session. Swimmers with low carbohydrate (40%) diets cannot recover their pre-exercise muscle glycogen levels before the next workout.
All Day Events:
Swimming meets can last all day, and competition may continue for several days. Here are some tips to prepare for all-day events:
• With less than 1 hour between events, swimmers should consume easy-to-digest, high carbohydrate foods like fruit juices, bananas, crackers, plain toast, sports drink or energy bar.
• With 2-4 hours between events, swimmers should add more carbohydrate foods like bagels, English muffins, hot oatmeal, sports drink or energy bar.
• With 4 hours or more between events, athletes can add small amounts of protein with the carbohydrate foods. For example:
Yogurt/ bagel with peanut butter & sports drink/ turkey sandwich & fruit juice
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