SWIMMING NUTRITION
IMPORTANCE
Proper nutrition can help elevate a handful of performance/bodily factors such as:
- Energy Levels
- Athletic Performance
- Recovery
- Injury Prevention
- Illness Prevention
- Cognitive Functioning
- Body Composition
SOURCES OF FUEL
Carbohydrates – Main Source of Fuel
Examples: Starches/Grains, Fruits, Vegetables, & Dairy
Protein – Structural Component for Muscles
Examples: Poultry, Fish, Beef, Eggs, Tofu, Nuts/Seeds, & Dairy
Fat – Secondary Source of Fuel
Examples: Oils, Nuts/Seeds, Avocado, & Fish
TRAINING PLATES
Each swimmer should ensure that they are fueling their body with the right amount of nutrients throughout the season. There are five factors that a swimmer should consider when making their nutrition plan:
- Training Intensity
- Duration
- Weight Management
- Goals
- Time of Training Season
EASY TRAINING / WEIGHT MANAGEMENT
Whenever training is easy with low-intensity/low-yardage practices it is important to not over fill. During this time the swimmer should ensure they have a balance of nutrients, but not too much. It is recommended from the United States Committee Sport Dietitians and the University of Colorado Sport Nutrition Graduate Program that swimmers in an Easy Training or Weight Management phase of their season should follow the percentages below of each food category:
EASY TRAINING PLATE
Fruit & Vegetables: 50% – Raw Veggies, Cooked Veggies, Veggie Soups, & Fresh Fruit
Lean Poultry: 25% – Poultry, Beef/Game, Fish, Eggs, Low-Fat Dairy, Soy, & Nuts
Whole Grains: 25% – Pasta, Rice, Potatoes, Cereals, & Breads
Fats: 1 Teaspoon – Avocado, Oils, Nuts, Seeds, Cheese, Butter
Liquids: Water, Dairy/Non-Dairy, & Diluted Juices
WEIGHT MANAGEMENT PLATE
Fruit & Vegetables: 50% – Raw Veggies, Cooked Veggies, Veggie Soups, & Fresh Fruit
Lean Poultry: 35% – Poultry, Beef/Game, Fish, Eggs, Low-Fat Dairy, Soy, & Nuts
Whole Grains: 15% – Pasta, Rice, Potatoes, Cereals, & Breads
Fats: 1 Teaspoon – Avocado, Oils, Nuts, Seeds, Cheese, Butter
Liquids: Water, Dairy/Non-Dairy, & Diluted Juices
EXAMPLE BREAKFAST: 3 egg omelet + 1 banana + 1 slice of toast
EXAMPLE LUNCH: ¾ Cup Pest Pasta + Mixed Veggies + 3-4 oz. Grilled Chicken
MODERATE TRAINING
During moderate training this would be when the intensity of practice begins to increase. So the swimmers are generally doing higher yardage and/or a higher intensity of a workout. With this, their nutrient intake should increase to ensure they are getting enough fuel to continue practicing at a high level therefore competing at a high level. It is recommended from the United States Committee Sport Dietitians and the University of Colorado Sport Nutrition Graduate Program that swimmers in a Moderate Training phase of their season should follow the percentages below of each food category:
MODERATE TRAINING PLATE
Fruit & Vegetables: 37.5% – Raw Veggies, Cooked Veggies, Veggie Soups, & Fresh Fruit
Lean Poultry: 25% – Poultry, Beef/Game, Fish, Eggs, Low-Fat Dairy, Soy, & Nuts
Whole Grains: 37.5% – Pasta, Rice, Potatoes, Cereals, & Breads
Fats: 1 Tablespoon – Avocado, Oils, Nuts, Seeds, Cheese, Butter
Liquids: Water, Dairy/Non-Dairy, & Diluted Juices
EXAMPLE BREAKFAST: 3 Scrambled Eggs + 2 Sourdough Toast Slices + 1 Fruit
EXAMPLE LUNCH: 3-4 oz. Teriyaki Chicken + 1 Cup Steamed Carrots + 1 Cup of Rice
HARD / INTENSE TRAINING
During the hard training period, swimmers will be going through higher yardage and/or high intensity workouts. In order to complete these practices, they need to be fueled and/or refueled enough to have continuous success within each practice. This will in-turn have a better affect their performance come race day. It is recommended from the United States Committee Sport Dietitians and the University of Colorado Sport Nutrition Graduate Program that swimmers in a Moderate Training phase of their season should follow the percentages below of each food category:
HARD/INTENSE TRAINING PLATE
Fruit & Vegetables: 25% – Raw Veggies, Cooked Veggies, Veggie Soups, & Fresh Fruit
Lean Poultry: 25% – Poultry, Beef/Game, Fish, Eggs, Low-Fat Dairy, Soy, & Nuts
Whole Grains: 50% – Pasta, Rice, Potatoes, Cereals, & Breads
Fats: 2 Tablespoons – Avocado, Oils, Nuts, Seeds, Cheese, Butter
Liquids: Water, Dairy/Non-Dairy, & Diluted Juices
EXAMPLE BREAKFAST: 3 medium pancakes and syrup + 3 Hard-Boiled Eggs + 12 oz. Milk
EXAMPLE LUNCH: 1½ Cups Pasta w/ Ground Beef + Tomato Sauce + ½ Cup Roasted Veggies
FUELING BEFORE A CHAMPIONSHIP MEET
Fueling your body is utterly important to your swimming. Just like cars need gas to run, your body needs food/energy to run.
TWO WEEKS OUT
To start off, do not alter your diet drastically from what you are doing right now. We are too close to the meet for you to decide that you are going vegan or you are going to only stick to chicken and rice. Keep your current eating relatively the same; however, cut out all of the bad (high sugar, high-fats, high oil content, i.e. junk food AND ENERGY DRINKS). Morale of the story, don’t change a lot, besides getting rid of the bad.
NIGHT BEFORE
On the night before, you would want to indulge in your traditional carbo-load with protein and low amount of fats. The high carbohydrate intake maximizes your glycogen storage in your muscles. This gives your muscles the most amount of potential energy to allow your body to maintain pace and delay muscle fatigue.
MORNING OF MEET
Make sure you eat a good balanced breakfast. According to the USA Swimming’s Nutrition Guidelines, cereal with milk, bananas, yogurt, fruit, and toast are all good options to supply your body with enough energy. Some things to consider are ensuring your breakfast is filling, nutritious, and low-fat. Lastly, the most important part of your breakfast, WATER!!!!!!!
THROUGHOUT THE DAY
Ensure that you are fueling your body throughout the day with low fat snacks and especially with water. Something that you want to pay attention to is when you are fueling. Most of you, since you’ll be in school, will eat lunch anywhere between 11:30 and 1:00. Think about utilizing the “4-2-1-0” Rule for fueling. With the meet beginning at 6:00 pm, you want to try to eat a filling well-balanced meal about four hours out (around 2:00 pm). This will allow your body to fully digest the food, store it, and have it clear your system before your races. About two hours away from start time (4:00 pm) you want eat a small snack that contains protein and/or carbs and ensure you are drinking fluids. About one hour away from the start (5:00 pm) eat another snack and ensure you are getting fluid. For the “zero” these are things to take during the meet after your races.
DURING THE MEET
Between an hour and thirty-minutes away from the meet, you could take a shot of beet-root juice and Gatorade. Beet Root Juice is a vasodilator, meaning it expands blood vessels and allows for better blood flow. This would help with less muscle fatigue during your events. You want to eat “quick” carbohydrates. These snacks are for primarily restoring carbohydrates and electrolytes within your body. These snacks are not filling and are not heavy in the stomach. The snacks include:
- Goldfish
- Pretzels
- Go-Go Squeezes
- Orange Slices
- Dried Fruit Bars
- Rice Krispy Treats
- Honey Stingers
- WATER (not Gatorade)
FOLLOWING THE MEET
This is especially important following day one of the meet. Make sure you refill your body with carbs. Throughout the swim meet you are going to burn a lot of calories. To continue high performance through Day Two, you need to refill your body.
LINKS TO ADDITIONAL SWIMMING NUTRITION PRACTICES
National Select Camp Swimmer Nutrition
USA Swimming’s Fueling For Competition
