Nutrition Tips to Enhance the Health Benefits of Swimming: Find Out How Good Nutrition Can Improve Your Performance

Nutrition Tips for Swimming During Training

During training it is important to eat breakfast everyday. Aim for a meal that includes complex-carbohydrates and protein. Keep in the mind that your meals should consist of 60% to 70% carbohydrates. Swimmers need to eat plenty of whole grains, high-fiber foods, lots of fruits and vegetables, calcium-rich foods, and heart-healthy fats. You should drink plenty of water throughout the day and eat small meals every two to three hours. Because swimmers have long competitive seasons and long practices, you should be eating anywhere from 3,000 to 6,000 calories per day during training. If you experience muscles cramps you may be lacking in potassium and calcium. Also, keep in mind that you will need more protein in your diet at the beginning of the swimming season when you are adding and strengthening your muscles.

Swimming During Competition

Competition is intense for swimmers and nutrition for swimming is very important to reach your maximum performance potential. Swimming burns a lot of calories and you get very hungry after several hours. Sometimes swimmers don’t pay enough attention to how much they are drinking because they are in water all day. However, the high humidity, warm air temperatures and warm pool water can lead to dehydration in less than 30 minutes. Be sure to drink 2 cups of water before every event and while swimming drink 5 to 10 ounces every 15 to 20 minutes. Because swim meets can last for several days with various events each day, it is important to have small snacks on hand such as sports drinks, crackers or bananas. If the time between your races is going to be more than 2 to 4 hours, you will need a more substantial carbohydrate based snack.

Swimming During Recovery

Recovery after an intense workout or lengthy competition is an important time for swimmers. This is when your body is building and repairing muscle. Within 30 minutes after an event or workout it is important to eat a snack that includes carbs and protein. Continue to drink additional water to prevent dehydration. For maximum recovery, be sure to eat a balanced meal 2 hours after your swim. Following these tips will ensure that your swimming career can be rewarding and last as long as you want.

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