It is important for swimmers to have proper nutritional habits before and during meets in order to compete at their best. Xcell has been doing great at all the meets thus far, but with proper nutrition, our swimmers will compete even better! Below you will find some helpful nutrition tips from USA Swimming and the American Swim Coaches Association (Foundations of Coaching written material, Physical Conditioning, chp. 6, pp.15-16).
During the season...
The analogy of fuel in the gas tank of a car and fuel in the body of the swimmers is one that even young swimmers can relate to. Emphasize that fueling for performance means:
Always having a full tank.
Getting the most economical fuel.
Fueling at the right times and places.
There are no magic foods and no magic food groups! Extra vitamins, minerals and supplements are not necessary in a healthy diet. The easy guidelines for your athletes are as follow: Eat colorful foods. The more naturally colorful the more vitamins, minerals, antioxidants and carbohydrates are available for recovery and general health. Eat early and often. The first two hours post-workout are the most critical. Drink early and often. Hydration must be continuous.
The basic nutrients are carbohydrates, proteins, fats, vitamins, minerals and water. Carbohydrates are the primary fuel source for aerobic athletes and, contrary to popular opinion, are not fattening. If taken in reasonable amounts, carbohydrates are used for energy, leaving little to be converted to body fat. Protein builds and repairs muscle, produces hormones, supports the immune system and replaces red blood cells. Protein is not a main source of energy except in cases of malnutrition or starvation. Most athletes do not need extra protein. They get adequate protein from a normal diet. Again contrary to popular opinion, protein does not build muscle bulk, only exercise does that. Fats are essential for hormone production, storage of vitamins and delivery of essential fatty acids. The body needs fat, but the average American diet contains more than enough. High fat foods should be traded for low fat substitutes so that fat intake is limited to 25% of total calories. The necessary vitamins and minerals are also readily available in the foods consumed in a healthy diet. Vitamins, minerals and water make the body more efficient at accessing carbohydrates, fats and proteins when they are needed during exercise and recovery. In terms of total calories, swimmers should aim for a diet of:
60% carbohydrate
15% protein
25% fat
Of course this will vary but carbohydrate intake shouldn’t drop below 50%, protein should not go above 25% and fat should not go above 30%.
At meets...
Once again, there is no magic food and that they must focus on long term nutritional choices. When it comes to swim meets, swimmers need to prepare nutritionally for the entire competition. There is no way to fuel for a particular race. It is important to maintain constant energy, blood sugar levels and hydration by snacking and replenishing throughout the competition. Shown below are some recommendations for “competition cuisine”:
One Hour or less to go
Fruit and vegetable juice such as orange, tomato or V-8
AND/OR
Fresh fruit such as apples, watermelon, peaches, grapes, or oranges
AND/OR
1 ½ cups of a sport drink
2-3 hours to go
Fresh fruit and vegetable juices
AND
Breads, bagels, English muffins with limited amounts of butter, margarine, cream cheese, or peanut butter
AND
4 cups of a sport drink
3-4 hours to go
Fresh fruit and fruit and vegetable juices
AND
Breads, bagels, baked potatoes, cereal with low-fat or skim milk, low-fat yogurt, sandwiches with a small amount of peanut butter or lean meats and cheese
AND/OR
7 ½ cups of a sport drink
