Nutrition for Swimmers

Jan 17, 2010

 
 

 

Nutrition for Swimmers

 

After heredity and training, nutrition plays the largest role in the quality of a swimmer's performance.  Following are some helpful guidelines that will aid in better performance in the pool improving overall health.

Nutrition Goals:

 

  1. If possible, eat 5-6 small meals every day.  (Minimum of 3 meals a day)

 

  1. Balance each meal -Eat a variety of foods from all the food groups - www.mypyramid.gov.  Variety is the key to a balanced diet.  There is no one perfect food or supplement that can supply the 40+ nutrients the body needs for top performance. 

 

  1. Plan meals and snacks ahead of time.  Most people don’t eat healthy due to lack of planning. 

 

Use the plate method when eating meals and snacks:  

v     Breakfast – choose 1 food each from 3-4 food groups

v     Snacks – choose 1 food each from 1-3 food groups

v     Dinner/Supper – choose 1 food each from 4-5 food groups

                 

4.  Eat a combination of carbohydrates, protein and fat(macronutrients).  These nutrients          provide energy for muscular contraction and chemical components for the development of        body cells and tissue. 

 

v     Carbohydrates:  Preferred fuel for exercise because the body breaks it down quickly.   Swimmers need about 55-70% of their calories from carbohydrates. 

            Healthy choices:  fruits, vegetables, whole grain breads/cereal/pasta, beans, grains          from the breads/cereal groups, fruits/veggies, and low-fat milk/yogurt

 

v     Protein:  Protein is important to a swimmer’s body to build and repair muscle tissue and cells.  It can provide small amounts of energy for muscular contraction.  Have a little protein with every meal.  (Goal:  10-15% of calories) 

            Healthy choices:  lean meats, soy and low fat milk products.

 

v     Fats:  Good sources of energy for extended endurance training. But provide very little energy during high-intensity training because they are broken down and digested slowly.   A little goes a long way.  (Goal:  <25-30% of calories)  Eat less fast food, full fat cheese, butter, fried foods, saturated salad oils, gravy, and fatty meats. 

            Healthy choices:  nuts, olive/canola oil, fatty fish, peanut butter

 

  1. Eat breakfast every day.

 

  1. Drink plenty of water.  Aim for 8 glasses a day.  Avoid soda!  It is a quick sugar high that will only make you feel tired when it wears off.  The same goes for candy.

 

  1. Eat more fruits and vegetables.

 

  1. Make post-workout nutrition a priority.

 

  1. Consider a multi-vitamin/mineral supplement – As a safeguard to fill in the gaps.  Many swimmers will not eat the recommended daily allowances of certain vitamins and minerals so it’s a good idea to add this supplement.   But remember, the priority is still to eat healthy!

 

Nutrition Terms

 

 

Carbohydrates

  • The body’s preferred energy source
  • Maintains glycogen levels
  • Provides the energy your muscles need for workout

Protein

  • Builds and repairs muscle
  • Produces hormones
  • Supports the immune system
  • Replaces red blood cells
  • Helps provide satiety
  • Provides energy only when other sources are no longer available

 

Fats

  • Slows digestion of foods (fullness after eating)
  • Stores fat-soluable vitamins(A,D,E,K)
  • Delivers essential fatty acids
  • Found in many hormones
  • Supplies fuel for low-intensity exercise

Water

  • Drink water consistently, all day long, especially during workouts
  • Keeps cells hydrated
  • Keeps all organs functioning properly
  • Minimize juice and sports drinks
  • Eliminate or minimize soda

 

 

 

Nutritional Foods at a Glance

Protein

 

skinless chicken breast                 lamb:lean

turkey/ham: deli style, lean          low-fat yogurt

ground beef/turkey (90% lean)    low-fat milk  

all seafood (no breading)             eggs

skinless turkey breast                   turkey bacon

fish

Fats

 

cold water fish            nuts(almonds, walnuts)

avocados                     olive, canola oil

light mayo                  olives

light mayo                  natural peanut butter

skim ricotta cheese     skim mozzarella cheese

Grains & Breads

 

oatmeal                                     bagels

noodles                                     granola

pita bread                                  English muffin  

pasta                                          tortillas

pancakes/waffles                      cornbread

pototoes – with skins                rice

 

Whole wheat or whole grain varieties preferred

Vegetables

 

cucumbers                   lettuce(green,leafy types)

salsa                             tomatoes

eggplant                       asparagus

zucchini                       spinach

broccoli                       green beans

chickpeas                    squash

Fruits

 

apples                                      blackberries

grapefruit                                oranges

apricots                                   watermelon

grapes                                      pineapple

pears                                        cherries

honeydew                               cantaloupe 

Poor Food Choices – moderation is the key!

 

bacon                                 pepperoni

hot dogs                             hard cheeses

sausage                              butter

anything fried                   ice cream

cream cheese                    chips

sour cream                        FAST FOOD!!

 

 

Nutrition Guidelines

 

Preparation and Recovery for Competition

 

The Week Leading Up to the Event

 

 

 

ü      Ensure a high-carbohydrate eating plan.

 

ü      Include more rice and pasta.

 

ü      Include nutritious carbohydrate-based between-meal snacks (see list below).

ü       

ü      Eating the right balance of increased carbohydrate and less fat is the key.

 

The Pre-Event Meal

 

 

 

ü      Eat this meal about 2-3 hours before competition (approximately 2-3 hours before warm-up).

 

                  The meal does not have to be large, but should fill you up for the next few hours.

 

ü      High-carbohydrate foods are the best options: e.g., bread, cereals, fruit, pasta, rice, etc.

 

ü      Ensure that the meal is low fat to assist with speeding up digestion.

 

ü      Drink to optimize hydration: try sports drink, juice, or best of all, WATER!

 

ü      Avoid caffeine in cola drinks, coffee, chocolate, and tea - it is dehydrating.

 

 

After the Warm-Up- Recover for the Heats

 

 

 

ü      After the warm-up, replace fluids immediately (have your drink bottle at pool side, and drain it).

 

ü      Water is the first best choice but sports drinks are ok especially if you are more likely to drink more.   

 

ü      If there is less than 1 hour between races, just keep to fluid replacement.

 

ü      If there is more than 1 hour between the warm-up and your first heat, try to eat a little.

 

ü      The best approach is to eat a little and often during the day.

 

ü      Eating too much at once can make you feel heavy and lethargic.

 

Drinkingand Eating

 

 

 

ü      In longer breaks of at least 90 minutes, have something to eat.

 

ü      In shorter breaks, use sports drink or water to replace fluids – the indoor pool environment is humid and dehydrating, so DRINK, DRINK, DRINK! Adequate fluids are essential all day to keep your blood and energy pumping. 

 

ü      If there is a longer break (a few hours) through the day, use it to eat a bit more.

 

ü      Take your own high performance foods and drinks with you (don't rely on the concession).

 

ü      Avoid “snacky” foods like crackers since they tend to be high in fat and salt, which makes you retain water.

 

Recovery After Competition

 

 

 

ü      Have something to drink and eat immediately after your last swim.

 

ü      Avoid the "fast food" chains on the way home - high fat foods will delay recovery.

 

ü      Have some high-carbohydrate food along with some protein foods and a little fat.   

 

ü      The worst thing you can do is wait a couple of hours, then stop at McDonald’s or other fast food chains and fill up on foods that are­ low in carbohydrates, and much too high in fat and salt! 

 

 

 

 

 

Snacks Between Events (1-2 hour breaks)

 

 

 

Fruits, canned or cut up

Veggies

 

Plain bread rolls, pita bread, bagels, raisen bread

 

Rice cakes (you can top them with honey, jam, or banana).

 

Rice pudding or bread pudding (use reduced-fat milk).

 

Noodles or pasta, plain or with a little tomato sauce or pasta salad with low-fat Italian dressing.

 

Jam or honey sandwiches

 

Low-fat breakfast or plain (non-chocolate-covered) granola bar

 

Plain crackers (not high-fat/salt types).

 

Low-fat puddings or jello. 

 

Reduced-fat yogurts.

 

PowerBars, (or imitations)

 

Longer Breaks or After the Competition

 

 

 

ü      Sandwiches with low-fat fillings (avoid butter and tuna- or egg- “salad” as the “salad” is mostly high-fat mayonnaise).

 

ü      Pasta or rice with tomato pasta sauce (a little chicken or very lean meat in sauce is okay).

 

ü      Probably the most important thing to remember is that while you need to eat some food, you will swim better being a little hungry than a little full.   So drink lots, eat a little, and you should be well on your way to swimming success.

 

Fast Facts to Remember:

 

 

 

Ø      Consuming excess protein will not build muscle faster.  A normal diet gives you plenty of protein.

 

Ø      Energy for specific events is provided by foods eaten several days before competition, not in the minutes just before the race.

 

Ø      Drinking adequate water is vital to nutrition and performance.  This is especially so in hot, humid environments.

 

Ø      Pre-competition meals should be low in fat and high in carbohydrates - most fast-food menus provide the exact opposite of the above.  Foods that are mainly carbohydrates take the least time to digest and leave the stomach, making them ideal pre-competition choices.

 

Ø      When at a meet:

-          Keep in mind that the more food there is in your stomach, the more blood has to go there to digest it.  If blood and oxygen are going there, then there’s less going to the muscles to make them work.

-          Avoid soda, candy, and foods with fat, which unfortunately is what you most often find at the concession stand.  Pack your own food whenever possible.

-          Avoid eating fast food.

-          Choose foods that are high in carbohydrates and are easily digested.

-          Drink! Drink! Drink!