A successful athlete relies on good nutrition to provide the body with a competitive edge. These nutrition tips will fuel success in the pool:
Energy
Due to rigorous training, energy needs for a swimmer can be quite high. Plan for regular meals and snacks. Always bring snacks (energy bars, trail mix, bagels, juice boxes and fruit) to eat before and after practice.
Carbs
Your muscles use carbohydrates as fuel during physical activity. Swimmers can deplete carbohydrate stores after every practice. Consume carbohydrates on a regular basis to keep muscle stores full. Before practice, consume a mini-meal to help “top-off” your muscle carbohydrate. During exercise greater than or equal to 60 minutes in duration, drink a sports beverage to provide carbohydrates. Consume carbohydrate-rich foods and beverages immediately after practice to rebuild carbohydrate stores.
Fluids
Although you spend workouts surrounded by fluids, swimmers are at risk of dehydration. Unfortunately, thirst is not a good indicator of hydration. When well-hydrated, urine is pale yellow and does not have a strong odor. Weigh yourself before and after practice. Drink three cups of fluid for each pound lost during exercise. Keep your “radiator” full by consistently consuming water and sports beverages.
Vitamins/Minerals
Vitamins and minerals play important roles in support of exercise performance. Consume a variety of healthy foods to optimize vitamin and mineral intakes. Whole grains, fruits, vegetables, low fat dairy products, lean meats and nuts supply the body with vitamins and minerals. Well-nourished athletes do not need to consume a vitamin or mineral supplement. An excess of vitamins and minerals will not improve performance and could lead to harmful side effects.
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