Food for Thought …..
Talent, commitment and the high quality training provided by combine to produce great swimmers.
All of this has to be underpinned by good nutrition.
Like all athletes, swimmers require a nutritionally balanced diet to sustain normal daily activities plus the additional demands of training and competing.
Training sessions are hard! They’re supposed to be. They’re designed to tell the body, “This is hard work for me…you better do something to enable me to do it again later.” And the body actually responds by becoming more efficient – aerobically and anaerobically. During its time off, the body WILL adapt, but only if given the proper fuels. If during the course of a weekend competition, or a week’s intensive training, the swimmer’s body is not refuelled properly, its energy reserves become depleted and performance declines rapidly.
Like everyone else, a swimmer’s basic nutritional requirements are made up of:
Carbohydrates are the primary fuel source for aerobic athletes. They are NOT fattening and if taken in reasonable amounts are used for energy, leaving little to be converted into body fat. Think of them like the wick on a candle – they burn slowly for long lasting energy, giving the power to perform for long meets or training sessions. They fall into two groups:
Complex carbohydrates – made up of long chains of glucose, and associated with starchy foods like potatoes, brown rice, wholegrain cereals, bread and pasta. These are the foods which release a steady stream of energy as the body breaks down the chains.
Simple carbohydrates – these have shorter chains or single units which are broken down quickly to release immediate energy. This quick absorption can sometimes upset the body’s balance and reduce available energy. However one special simple sugar which does not cause this reaction, and is good for snacking or consuming straight after training or during competition, is fructose which is found in fruit.
Glucose is removed from the blood by the hormone insulin, and stored in the body as glycogen.
The aim for a swimmer is to keep levels of blood glucose constant throughout the day, which can be achieved by eating reasonable amounts of complex carbohydrates, plus fruit, and preferably consuming them in the course of 5 or 6 medium sized meals instead of three traditional larger ones.
Protein & Calcium
Males stop growing around 21 years of age, and females at 18. Training increases the need for protein and calcium which builds and repairs muscles, produces hormones, supports the immune system and replaces red blood cells. Protein provides energy only when other sources are no longer available (starvation, malnutrition). Extra protein does not build muscle bulk…exercise does. A swimmer should have protein every day – young athletes have 1.5 to 2 times the requirement for protein and calcium compared to inactive youngsters. Aim for 1 pint of milk or ½ pint plus one or two yoghurts. Goats milk, soya milk or cottage cheese are good alternative sources.
Fat is used by the body for energy but it takes a lot longer than carbohydrate to break fat down for use. Our ability to make certain fats limits our need to consume them. Fat helps control our feeling of fullness after eating; it stores our fat-soluble vitamins (A,D,E and K), and delivers our essential fatty acids. We need it, but not too much of it. Remember, it gets in fast when you’re hungry, but it takes its time leaving!
It is difficult to overstate the importance of hydration, yet many swimmers, especially in the junior groups, fail to drink enough, risking their performance and their health. It may seem that you are not sweating while you are swimming because the water keeps you cool, but you are. Performance can suffer badly (by as much as 10%) when a swimmer loses as little as 2% of body weight as sweat. Beyond this level the capacity for muscular work declines quickly and heat exhaustion can set in, leading to hallucinations and heat stroke with circulatory collapse and ultimately death.
It is essential that swimmers stay well hydrated throughout every day, and drink before training or competition. You should bring plenty of drinks (2 to 3 litres for two hours of training) to last the session – water or weak cordial is fine.
You should drink constantly between sets. Lots of small sips are best because when you are exercising your stomach can only let through a restricted amount of fluid because your blood has been diverted away to feed your working muscles. Never wait to get thirsty; this means you are already dehydrated. The colour of your urine is a good guide to hydration – pale and straw coloured is best; dark urine shows you are not drinking enough.
Sports drinks become more relevant as the swimmer progresses, because they contain a variety of vitamins, minerals and glucose based carbohydrates which are designed to support the different requirements of training and competition. Individual coaches will advise swimmers if they feel specialized sports drinks would be beneficial. Do not confuse sports drinks with energy drinks, such as Red Bull, which are not recommended.
The Swimmer’s Diet
It is not difficult to provide swimmers with the right things to eat and drink. In essence they should be eating a varied diet with the emphasis on good carbohydrate (pasta, rice, bread), some protein (fish, chicken, turkey etc), dairy products for calcium (milk, yoghurt), plenty of fruit and vegetables, and limited fat. Junk food should be avoided or only allowed as an occasional treat. Drinks should be plentiful.
As a general rule, in terms of calories, 60% should come from carbohydrates, 15% from protein, and 25% from fats. There are seasonal and individual variations but carbohydrate intake should not drop below 50%, protein should not exceed 25% and fat should not go above 30%.
If all this seems just too complicated, just remember the basic rules:
- Unlike some swimming variables, nutrition is within your control.
- Eat a variety of foods from all food groups.
- Servings grow as you grow.
- Eat colourful foods to get vitamins, minerals, antioxidants and carbohydrates for recovery (after training and competition) and general health.
- Eat often – six medium sized meals plus snacks are better than 3 larger ones.
- Eat early – the first 30 minutes post exercise are the most critical.
- DRINK, DRINK, DRINK water or cordial – early and often.
- Energy for competitions is provided by food eaten several days before a competition, not in the minutes before a race.
- Pre-competition meals should be high in carbohydrate and low in fat.
- Most fast food menus provide the opposite of the above.