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PAC/USA Swimming Nutrition FAQS: |
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Nutrition is a vital part of any
sports program. You, as an athlete, prepare physically and mentally over periods of months. Not to consider your individual dietary needs within that planned program could result in disappointment. To prepare for a better competitive performance, follow these simple nutritional guidelines:
The ability to train to the levels which could ensure success in top competition may be considerably affected by the swimmer’s diet. A healthy diet is one that provides for the energy we need in training requirements. Energy is made up from three basic nutrients: carbohydrates, proteins and fats. Carbohydrates are broken down and stored as glycogen; most is stored in the muscle, although some is stored in the liver. Fat is stored in the adipose tissue and muscle cells. Swimmers who eat sensibly should get all the vitamins, proteins and minerals they need from any food intake. At ‘steady state’ training, both fat and carbohydrate will provide for energy requirements.
As exercise becomes more
intense, the swimmer will rely more on carbohydrate and less fat is used.
When exercising is high the energy in fat cannot be released quickly enough.
The body cannot store vast amounts of carbohydrate; the muscles store it in
the form of glycogen and these amounts are small, with the result that
between sixty to ninety minutes of intensive training can use up most of it
- and depletion leads to fatigue. If the swimmer has the wrong intake of
food levels, he or she will reach a stage of being unable to cope, or of
‘falling adaptation’.
A swimmer should eat foods rich in carbohydrate. These should be starchy,
unrefined, complex carbohydrates such as whole grain cereals and cereal
products (i.e. wholemeal bread, muesli, rice, pasta, potato etc.), beans,
peas and lentils. These foods also contain protein, vitamins and minerals,
and have a high content of fiber. You should not, as an athlete, rely heavily on simple carbohydrate such as
candy, preserves, junk food, sodas, and sugar to provide the carbohydrate in
your diet.
It is difficult to say how much carbohydrate you should eat. 500g of carbohydrate provides 2000 calories. A diet containing 4000 calories per day could be made up of 50% total energy intake in the form of carbohydrate. Some female athletes have relative low energy intakes (1500 to 2000 calories total). Women do tend to be smaller therefore carbohydrate requirements to refuel smaller muscles should be less. Instead of a prescribed set amount of carbohydrate the best approach is to concentrate on foods high in carbohydrate at most meals. Ideally, they should provide at least half of the total energy in your diet.
First of all, remember the timing and nature of this
meal depends on when the competition starts. You should aim to eat a meal 2
- 4 hours before the competition starts. Satisfy hunger with carbohydrates
and fluid, but not to the level of discomfort due to eating too much, too
close to the start of the meet. The chosen meal should be high in
carbohydrate and low in fat, and protein as these nutrients will slow down
the absorption of carbohydrate which you need to turn into energy.
Never go without food or drink. Fluids to ingest are water/fruit juice/a sport drink. Mashed bananas, rice pudding, yogurt and pop-corn are all ideal and can be an attractive alternative. Drink, small amounts and often, up to the start of a race. Carry your drinks bottle at all times and drink from it often! Here are some suggestions:
The time you have between races and your individual performances will determine your food choices. With one hour before your race your carbohydrates will have to be refueled. This can be achieved by sports drinks, juices or squash. With longer than one hour between races a high carbohydrate meal or snack may be ingested. These will be the types of food suggested in the previous lists. More snacks are eaten on the day of the competition, but regular meals should be resumed after competition. Make sure your snacks are high carbohydrate rather than fatty, sugary snacks. For example do not eat chocolate bars as a snack on the day of competition. We all know what it is like after you have finished; you want to head straight for the nearest fast food restaurant. Try to avoid the temptation. However, if you coach approves it AND all your events and heats have finished for the meet, then by all means go ahead and treat yourself. You have deserved it! If, however, you are swimming the next day it is vital to refuel and rehydrate your body. Start drinking straight after the competition. Have a high carbohydrate snack as soon as possible, followed by a low fat meal later. This also applies after hard training.
Some suggestions for
post-competition meals include:-
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"Luck is what happens when preparation meets opportunity." - Elmer Letterman |
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How Does Nutrition Affect My Performance?
