Nutrition

What contribution does nutrition make to swimming performance? Not only does proper nutrition provide the required fuels for energy production, but also aspects of nutrition are linked to resistance to illness, recovery from fatigue and psychological well being. 

NUTRITION OBJECTIVES

• The ability to make food selections, which contain the nutrients, needed for normal growth, development and maintenance of good health. On top of this an awareness of the additional energy demands of training. 
• An understanding of why and how a desirable level of lean and fat tissue is maintained, while still satisfying the high energy needs of training and competition. 
• The need for a sound understanding of dietary practices that assist in the recovery from training. This includes the replenishment of carbohydrate stores and fluid lost during training. 
• An understanding of the long-term benefits of good nutritional practices. 
• Sensible eating practices on race days. 

TIPS FOR FOOD SELECTION

Eating a variety of foods and observing a few simple guidelines for good nutrition will allow swimmers to have all the energy they need and keep their body weight at an acceptable level while enjoying their meals. 

• Without variety any diet will become boring. Be prepared to try different sources to meet nutritional needs. Try breads with different grains. Make the most of fresh vegetables and fruit. Mix foods as often as possible. Use many sources of carbohydrates: rice, pasta, cous cous, potato, sweet potato and corn. 
• Base your meals around high carbohydrate, and low fat, foods. The focus of each meal should be the foods, which provide energy for training. Select carbohydrates high in fibre, but low in salt and sugar. Starchy vegetables are an excellent source of carbohydrate, while salad type vegetables are high in vitamins and minerals. Select a wide variety of vegetables to provide different nutritional needs. 
• Enjoy sweetness from a variety of fruits. Remember that cakes, puddings, chocolate and ice cream are high in fat. Don't try to eliminate sugar totally, but restrict it to about 10% of the total energy intake. 
• Take care to rehydrate after training. Most people do not drink enough water. 
• Foods, which supply iron, are essential, but the body absorbs iron better from red meat sources than green vegetables. 

FLUIDS AND GLYCOGEN REPLENISHMENT

Training and competition environments impose a heat stress on the swimmer. This results in fluid loss due to sweating. Swimmers should be encouraged to consume water before during and after training. It is often convenient for swimmers to have sealed plastic drink bottles at the poolside so that small amounts of water can be consumed throughout a training session. Swimmers must never share drink bottles and they must be thoroughly washed out between training sessions 

COMPETITION DAY 

Swimmers should only use small variations to their everyday diet on race day. Practices of eating extra protein of 'carbohydrate loading' may have a place in other sports, but not in swimming. Swimmers should be more concerned with the timing of the meal and avoiding foods, which may upset the stomach during competition. On race day eat about 4 hours before competition. This should be a high carbohydrate and low fat meal with a small amount of protein. It's a mistake to take a high dose of sugar as a snack because this will trigger an increase in insulin, which actually lowers the blood sugar level at the time of competition. A complex carbohydrate snack about 1 - 2 hours prior to competition is preferable. Fluids must be replaced regularly and further carbohydrate replacement should be available. Avoid spicy and fatty foods as they may upset the stomach. 

HEALTHY DIET PYRAMID

Richards J.R. (1996) pg 138