Nutrition for Swimmers

Nutrition is really important for maximising training performance and growth.

Swimmers should eat a variety of foods and a diet which is high in fruit and vegetables and low in fat and sugar.

Remember that carbohydrate produces energy, protein builds and repairs muscles.

Loss of fluid and a reduction in carbohydrate stores are two major causes of fatigue in a swimmer.

Effects of poor nutrition on swimmers:

In Training

Heavy legs
Can’t keep up
Tired

Whilst Racing

Can usually feel it at the back end of a gala
Feelings of fatigue
Longer recovery

Effects of fluid loss on swimmers:

Reduction in muscular strength
Perception of effort is increased
Fatigue
Reduced skill
Inability to concentrate

Always drink before, during and after exercise.

IMMEDIATELY AFTER TRAINING

The purpose of a recovery snack or drink is to replace the energy that has been used and the sweat that has been lost during a training session.

Think about the timing of your recovery snack – the sooner you eat after training, the better your recovery will be.

30 Minute Rule

The muscles are most susceptible to restoration of carbohydrate stores within the first 30 minutes after exercise. Thereafter, the process becomes progressively more difficult.
A swimmer should eat 50 to 100 grams of carbohydrate, whilst keeping fat ingestion low, as soon as training finishes, and definitely within the first 30 minutes after training.

Some examples of snack foods and approximate carbohydrate content:

An apple, banana or orange: 15-20g
Muller rice: 20g
Nutrigrain Elevenses bar: 25-30g
Fruit Shake or Smoothie: 25-30g per 1 glass
Thick Jam or Honey sandwich (no or minimal butter) 50g
Malt Loaf (Soreen): 18g per eighth of a loaf

Other Ideas:

Chicken salad sandwich
Peanut butter sandwich
Egg sandwich
Bagel
Yogurt
Fruit
Dried fruit, nuts and seeds
Rice cakes
Low fat cereal bar

Don’t Forget to Drink

Make sure that you drink plenty of fluids to avoid becoming dehydrated.
It is important that you are replacing the water lost by sweating in training.

Water
Diluted Squash
Fruit juice

After high intensity training it may be appropriate to ingest protein mixed with high carbohydrates. This may be achieved using known brand formulated drinks.

Morning Training – Have a snack item (examples above) with fruit juice 30 minutes before training with breakfast after training.

Training later in the day – try to eat an exercise-friendly meal two or three hours before you go. This means keeping your carbohydrate and protein levels high on roughly a 60:40 ratio and not lots of slow unsaturated fats.

Some examples:

Baked potatoes – fill them with beans, sweet corn or chilli, not too much cheese, and remember to eat the skin, as it’s the healthiest bit!
Pasta meals or bakes – again go light on the cheese, throw in plenty of vegetables. Tuna is also a great energy source.
Beans on toast – low-sugar baked beans are good for you. Bags of protein in the beans and wholemeal toast. And if beans aren’t your thing, eggs will do a similar job.
Chilli-con-carne, beans, lean mince, and brown rice should set you up perfectly for exercise in a few hours. Fatty, greasy mince, white rice and salty tortilla chips will not.

COMPETITIONS

Suggestions for Carbohydrates before a Competition:

Start the day with a bowl of cereal (not sugary) or toast (wholemeal)
Porridge with banana and honey
Wholemeal rice and pasta with tomato-based sauce
Baked beans
Sweet potato, jacket potato
Low fat snacks such as dried fruit, malt loaf, bagels, bananas

Suggestions for the night before a competition:

Rice or pasta with low fat sauce
Noodle dish
Beans on toast
Egg on toast
Chunky vegetable-based soup and sandwich
Boiled or mashed potato with meat or fish

Suggestions for pre-event meals and snacks:

Breakfast cereal with milk
Porridge with syrup and raisins
Wholemeal toast with a scraping of honey or jam
Banana or jam sandwiches
Muffins, crumpets, pancakes
Beans on toast
Jacket potato with low fat filling

Before you set off:

Plan and organise your eating strategy
Take your own foods and drink
Re hydrate: 200-300 ml 2 hours before swimming
Have a meal 2 hours before warm up (carb + Protein)

After warm up and event swims:

Re hydrate and refuel immediately or asap after swimming (see snack suggestions)

Light meals (lunch)

Pasta – mix with a little pesto or tomato sauce, add any combination of veg (peppers, tomatoes, cucumber, sweetcorn) nuts, tuna, chicken, cheese.
Sandwiches, wraps, rolls, pitta: – fill with chicken, tuna, cheese, peanut butter.

Snack Suggestions for between races (Refuelling):

Bananas and raisins
Energy & Cereal bars (check sugar content)
Plain biscuits
Fresh fruit (easy to eat) bananas, prepared pineapple, melon, grapes, apples, satsumas
Dried fruit – raisins, apricots, mango
Rice cakes or wholegrain crackers or mini pancakes
Yoghurt
Milkshake

Suitable drinks: