Nutrition for swimmers
One of the building blocks of quality training is good nutrition. Every swimmer and parent needs to be aware of the following two points: Food does not make a swimmer fast. That’s right.
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Food does not make a swimmer fast. What does make him/her swim fast? Training. Training makes him/her swim fast.
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Quality training makes him/her swim fast. A vital part of quality training is good nutrition.
Believe it or not, your swimmer doesn’t get fast during practice. In practice, he/she might see her times improving – but her adaptation to training (i.e., getting faster) actually occurs while the body is at rest. Workouts are the stimulus that causes this to happen. Workouts 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, both aerobically and anaerobically. During its time off, the body will adapt — but only if given the proper fuels. The following section includes a variety of approaches to help parents fuel their swimmers for training and competition. Along with optimal types of training and adequate rest, good nutrition helps ensure: optimal energy, mental awareness, prevention of illness, fast recovery from practice, and optimal growth. Along with Canada’s Food Guide, up to 70% of a swimmer’s diet should include large quantities of complex carbohydrates. These include: cereals, fresh and dried fruits, potatoes, rice, pasta, vegetables, whole grain breads.
Consumption percentages of daily intake for swimmers are: complex carbohydrates: 55-70%; protein: 12-15%.
General Guidelines
Morning (before practice): If you don’t usually eat before practice, it’s best to have some juice or skim milk and some sort of instant breakfast or fruit yoghurt. If you don’t mind eating, eat 30 minutes before practice. You should have starchy foods such as crackers, bread, cereal or buns. Avoid fatty or sugary foods.
Morning (after practice): Have a big bowl of cereal, fruit or bread with jam. It’s important to drink lots of water and other liquids at this time to replenish the body.
Lunch: Sandwiches with lean meat or eggs. Try to use lettuce, mustard, sprouts or relish instead of butter or mayonnaise. Crackers, buns and bagels are also good choices. Remember to eat some raw vegetables and fruit, and drink milk.
Snacks: Something light and liquid such as milk, juice or yoghurt is best. If you need more, crackers or bananas are a good choice. Other OK snack items include dried fruit, raisins, bagels-buns, arrowroot cookies, unbuttered popcorn or pretzels. If you must have candy, eat jujubes, sours, or gummy bears instead of chocolate, caramel or fudge.
General recommendations: Avoid fats, salt, all fried foods and process meats or cheese; serve skim milk; eat whole wheat bread or buns; desserts should consist of fresh fruit; raw vegetables should be made available at all lunches; water should be made available at all meals.
Preparation for competitions: The most important meal is the one eaten the night before a competition. Swimmers’ diets should be very high in carbohydrates. The pre-competition meal should be light, easily digestible and contain little fat. Foods high in fat or sugar are very detrimental to a swimmer at this point.
- Do not eat a large meal before competition, and try to eat at least two hours before a race. Do not have anything except water or juice within 45 minutes of a race.
- Fruit juice is high in sugar so dilute it 1:1.
- Drink water beyond third requirements.
- Snacks include the ones listed previously.
- Remember to drink lots of water!
- Avoid nuts, meat, donuts, candy and fried food during the day.
- Remember, during competition, too little food is better than too much food.
- At all meets, bring along a cooler with utensils, juices, fresh and dried fruit, crackers, buns, cereal packs, puddings, instant foods, canned tuna, pasta or beans. Every swimmer should remember to bring their water bottle!
If you must eat out, here are some suggestions:
- Breakfast: cereal, toast with jam, pancakes without syrup, juice, milk, yogurt.
- Lunch: grilled hamburger (no cheese or bacon) and juice.
- Dinner: veggie pizza, pasta, salad, buns with butter and juice.
These suggestions won’t guarantee you a spot at the Olympics, but if followed will help you perform to your highest capabilities during the year. Good Luck!
Submitted by Lori O’Neill, B.Sc., aquatic director, Aquacenter, Newmarket
