Nutrition Advice for Swimmers

General nutrition for competitive swimmers

Nutritional needs change depending on whether you are in training or about to enter a competition. But if it is general tips you want on fine tuning your eating habits to perform better then here is some advice from the experts at the ASA.

Hydration

Bad tempered, lethargic, no interest in training usually adds up to dehydration.  Swimming is totally unique in the sense that swimmers are submerged in water and therefore is it often difficult to gauge how much they are sweating and losing fluid. We take it for granted that we don’t sweat because we are surrounded by water.  As a rule of thumb we should be drinking about 800ml of fluid per hour during training. If not, the loss of performance can be quite significant, as much as 15%!

Exercise Meals

If you’re planning to go swimming or training later in the day try to eat an exercise-friendly meal two and three hours before you go. This means keeping your carbohydrate and protein levels high on roughly a 60:40 ratio and don’t pig out on sluggish unsaturated fats.

Here are some good examples:

  • Baked potatoes– fill them with beans, sweet corn or chilli, not too much cheese, and remember to eat the skin, it’s the healthiest bit!.
  • Pasta meals or bakes– again go light on the cheese, throw in plenty of vegetables. Tuna is also a great energy source.
  • Beans on toast– they may be the signature of a student’s staple diet but low-sugar baked beans are actually really good for you. Bags of protein in the beans and wholemeal toast has your complex carbohydrates. And if beans aren’t your thing, eggs will do a similar job.
  • Chilli con carne– beans, lean mince, and brown rice all should set you up perfectly for exercise in a few hours. Fatty, greasy mince, white rice and salty tortilla chips will not.

Pre-training Snacks

Unless you’re trying to lose body fat don’t train on an empty stomach, you’ll be running on empty and your performance will be impaired.  Eat a small meal or snack between one and two hours before you start your training.

Great snacking foods are fruits (fresh is best but dried are still okay), energy foods (cereal bars, energy drinks, protein shakes), yogurt (low fat if possible) or whole grain foods (whole wheat cereal or wholemeal toast).

Refuelling post training

If you’re putting in the metres in the pool, your body will need a boost when you finish your training.

Always try to refuel within 30 minutes of finishing and preferably within 15 minutes – your body immediately needs nutrients to repair muscles and replace energy.

Make sure you’re refuelling with the ‘right’ foods though – something low in fat but high in carbohydrates and protein.

Nutrition for competitions

Pre Competition Day

A good carbohydrate based meal (noodles, pasta, rice, quinoa) will ensure maximum energy.

  • Stir fry with noodles and lean chicken
  • Lasagne made with lean meat and veggies
  • Pasta in a tomato based sauce with tuna and salad
  • Curry with chick peas, veggies and steamed rice.

 

Competition Day

Realistically a good breakfast should be eaten 2 hours before competition and topped up with smaller portions frequently during the day and don’t forget to stay hydrated.

Breakfast ideas

  • porridge oats with milk, raisins and banana
  • scrambled eggs on toast with cheese and tomato
  • fruit salad with yoghurt and nuts
  • beans on toast with some fruit and a glass of milk
  • peanut butter and jam on toast or muffins with a fruit smoothie
  • rice pudding with honey or cinnamon
  • 100% fruit juice

During the competition

During competition small amounts of food and drink are essential to keep energy levels topped up depending how much time your have between events.  Small snack ideas:

  • sultanas, currents,
  • dates fruit or grain bar
  • small slices of soreen
  • pieces of fresh fruit
  • nut selection
  • fluids

If you have more time between events of 1 hour or over you may be able to include:

  • a sports drink, avoid soft drinks and fizzy drinks.
  • banana sandwich
  • some rice or pasta dish
  • fruit bread with jam
  • rice cakes
  • canned fruit or snack pack
  • choice of filling wrap or muffin

Don’t forget the more you eat, the more energy your body uses to digest it- keep it small!

Post Competition

Recovery foods and fluids should be started within 30 minutes of finishing competition:

  • Baked potatoes and tuna
  • scrambled eggs on toast
  • cheese and tomato on toast
  • chicken or tuna pasta
  • wholegrain cereal with milk
  • fruit smoothie
  • fresh fruit
  • milk drink

Depending how far you have to travel after the event, always make sure you pack a healthy recovery snack and plenty of fluids

More Information

If you want to read a little more about nutrition for swimmers then follow this link: Team Unify Advice