Health and Nutrition Advice
There is a wide range of hints, tips and suggestions around Health and Nutrition for swimming. We have tried to capture some great bits for you below, and at the bottom of the page some great links to Swim England and British Swimming that will point you in the right direction with regards to your Health and Nutrition.
Nutrition plays a crucial role in optimising training performance and growth for swimmers. It’s important to consume a variety of foods, focusing on a diet rich in fruits and vegetables, and low in fats and sugars.
Remember :
– Carbohydrates provide energy.
– Proteins build and repair muscles.
Two major causes of fatigue in swimmers are fluid loss and reduced carbohydrate stores.
Effects of Poor Nutrition on Swimmers :
During Training:
– Heavy legs
– Inability to keep up
– Fatigue
During Racing:
– Feeling fatigue during the latter part of a gala
– Longer recovery times
Effects of Fluid Loss on Swimmers :
– Reduced muscular strength
– Increased perception of effort
– Fatigue
– Decreased skill
– Inability to concentrate
Always hydrate before, during, and after exercise.
Immediately After Training :
The goal of a recovery snack or drink is to replenish the energy expended and fluids lost during training. Eating soon after training improves recovery.
30-Minute Rule :
Muscles are most receptive to carbohydrate store restoration within the first 30 minutes post-exercise. Eating 50-100 grams of carbohydrates within this window, while keeping fat intake low, is essential.
Snack Examples (Carbohydrate Content) :
– Apple, banana, or orange : 15-20g
– Muller rice : 20g
– Nutrigrain Elevenses bar : 25-30g
– Fruit Shake or Smoothie (1 glass) : 25-30g
– Thick Jam or Honey sandwich (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
Hydrate :
Ensure adequate fluid intake to prevent dehydration, especially after sweating during training. Water, diluted squash, and fruit juice are good options.
After High-Intensity Training :
Consider consuming protein mixed with high carbohydrates, which can be found in formulated drinks from known brands.
Morning Training :
Have a snack (examples above) with fruit juice 30 minutes before training, followed by breakfast afterward.
Training Later in the Day :
Consume an exercise-friendly meal 2-3 hours before training, maintaining a roughly 60:40 ratio of carbohydrates to protein, and avoid slow unsaturated fats.
Meal Examples :
– Baked Potatoes : Fill with beans, sweet corn, or chili; go light on cheese, and eat the skin.
– Pasta Meals : Use plenty of vegetables and tuna as a great energy source.
– Beans on Toast : Use low-sugar baked beans and wholemeal toast; eggs can be a good alternative.
– Chilli-con-carne : Combine beans, lean mince, and brown rice for a nutritious meal.
Competitions :
Carbohydrate Suggestions Before a Competition :
– Cereal or wholemeal toast for breakfast.
– Porridge with banana and honey.
– Wholemeal rice and pasta with tomato-based sauce.
– Baked beans, sweet potatoes, jacket potatoes.
– Low-fat snacks like dried fruit, malt loaf, bagels, and bananas.
Night Before a Competition :
– Rice or pasta with low-fat sauce.
– Noodle dishes.
– Beans on toast, egg on toast.
– Vegetable-based soup and sandwich.
– Boiled or mashed potato with meat or fish.
Pre-Event Meals and Snacks :
– Breakfast cereal with milk.
– Porridge with syrup and raisins.
– Wholemeal toast with honey or jam.
– Banana or jam sandwiches.
– Muffins, crumpets, pancakes.
– Beans on toast.
– Jacket potato with low-fat filling.
Pre-Event Planning :
– Plan and organise your eating strategy.
– Bring your own food and drink.
– Rehydrate with 200-300 ml of fluids two hours before swimming.
– Have a meal 2 hours before warming up (carbs + protein).
Post-Warm-Up and Event Swims :
– Rehydrate and refuel as soon as possible after swimming (see snack suggestions).
Light Meals (Lunch) :
– Pasta: Mix with a bit of pesto or tomato sauce, add vegetables, nuts, tuna, chicken, or cheese.
– Sandwiches, Wraps, Rolls, Pitta : Fill with chicken, tuna, cheese, or peanut butter.
Snack Suggestions Between Races (Refuelling) :
– Bananas and raisins.
– Energy & cereal bars (check sugar content).
– Plain biscuits.
– Fresh fruit (e.g., bananas, prepared pineapple, melon, grapes, apples, satsumas).
– Dried fruit (e.g., raisins, apricots, mango).
– Rice cakes or wholegrain crackers or mini pancakes.
– Yogurt.
– Milkshake.
Suitable Drinks :
– Water.
– Diluted squash or juice (half and half).
Avoid :
– Sweets and sugary drinks.
– Energy drinks.
– Starving or leaving long gaps between refuelling.
– Trying anything new before swimming.
– Eating high-fat foods like cakes, crisps, and chips before swimming.
Check Out These Great Links For More Helpful Information :
ALSO FROM SWIMMING.ORG
SWIMMING WHILST ON YOUR PERIOD