Swimmer Nutrition: Dos and Don’ts
, by Sandesh Prasannakumar, 7 min reading time
Most top swimmers start training and competing during their adolescence. A high-endurance sport like swimming requires a balanced swimmer nutrition plan to ensure energy levels, low body fat ratio, and optimal hydration. There are many dietary myths that can affect an athlete’s mindset; however, with a strict nutritional regime in place, they can successfully perform during long training hours and compete in tournaments that can last days and weeks.
Why the Need for a Swimmer Nutrition Plan?
There are extensive training requirements for an elite swimmer, anywhere between six to twelve times a week. A swimmer nutrition plan is essential to keep a watch on the energy they are spending during training and competitive sessions and to replenish it on a timely basis:
- Maintain optimal energy levels
- Keep up athletic performance
- Muscle recovery from long training and competitive sessions
- Healing from injuries endured
- Recuperation from illness and respiratory infections
- Maintain body composition - keep check on body fat ratio
A dietary plan is also required because of the challenging aspects of an elite swimmer’s athletic life:
Single or Dual Peak Periods
A professional swimmer can choose to pick a single or two peak periods during a calendar year. That also translates into double the general and specific endurance periods, two competition periods, and two taper periods. It all depends on how many main competitive events one wants to participate in.
Planning a Training Week
There are four major intensity training sessions a swimmer needs to go through. How they are laid during the week depends on the trainer and physiologist; however, all kinds of training must go all year round. A swimmer most likely spends 6 hours training in the water while completing other land-based training:
- Base Endurance Sessions
- Aerobic Maintenance Sessions
- Threshold Work
- Speed Endurance Sessions
Strenuous Swimming Competitions
Swimming competitions can last anywhere between 2 and 7 days. Depending on the style and the level of competition, each race can last anytime between 20-second sprints and 15-minute races. In certain structures, a swimmer might have to race 2 or 3 times during the day and perform in the final round at night.
Swimming Nutrition Structures to Follow
1. Easy Training Level
- Whole Grains: Rice, Pasta, potatoes, Cereals, Breads and Legumes
- Fruits and Vegetables: Raw Vegetables, Cooked Veggies, Veggie Soups, and Fresh Fruits
- Lean Protein: Poultry, Beef/Lamb, Fish, Eggs, Low-Fat Dairy, Soy (Tofu, Tempeh), Legumes and Nuts
- Fats: 1 Teaspoon of Avocado, Oils, Nuts, Seeds, Cheese, Butter
- Hydration: Water, Dairy or Non-Dairy Beverages, Diluted Juices, Flavoured Beverages
All herbs, spices, vinegar, mustard, and ketchup are allowed during this phase of training. A typical plate might consist of:
- Breakfast or Snack Time: 3 egg omelette, 1 banana, and a slice of toast
- Lunch: Turkey or Chicken Sandwich and Salad
2. Moderate Training Level
- Whole Grains: Rice, Pasta, potatoes, Cereals, Breads and Legumes
- Fruits and Vegetables: Raw Vegetables, Cooked Veggies, Veggie Soups, Fresh Fruits, Stewed Fruits, and Dried Fruits
- Lean Protein: Poultry, Beef/Lamb, Fish, Eggs, Low-Fat Dairy, Soy (Tofu, Tempeh), Legumes and Nuts
- Fats: 1 Teaspoon of Avocado, Oils, Nuts, Seeds, Cheese, Butter
- Hydration: Water, Dairy or Non-Dairy Beverages, Diluted Juices, Flavoured Beverages
All herbs, spices, vinegar, mustard, and ketchup are allowed during this phase of training. A typical plate might consist of:
- Breakfast or Snack Time: 3 scrambled eggs, 2 cups of Milk, 2 Slice Sourdough, 1 Fruit
- Lunch: 115 g Teriyaki Chicken, 1 Cup Steamed Carrots, and 1 cup Rice
3. Hard Training Level or Race Day
- Whole Grains: Rice, Pasta, potatoes, Cereals, Breads and Legumes
- Fruits and Vegetables: Raw Vegetables, Cooked Veggies, Veggie Soups, Fresh Fruits, Stewed Fruits, and Dried Fruits
- Lean Protein: Poultry, Beef/Lamb, Fish, Eggs, Low-Fat Dairy, Soy (Tofu, Tempeh), Legumes and Nuts
- Fats: 2 Teaspoons of Avocado, Oils, Nuts, Seeds, Cheese, Butter
- Hydration: Water, Dairy or Non-Dairy Beverages, Diluted Juices, Flavoured Beverages
All herbs, spices, vinegar, mustard, and ketchup are allowed during this phase of training. A typical plate might consist of:
- Breakfast or Snack Time: 1 Cup Oatmeal, 3 Scrambled Eggs, Mixed Veggies, 1 Banana, 2 Slices of Toast
- Lunch: 1 Baked Potato, 115 g Meat or Fish, Half a Cup Baked Beans, Salad
Swimming Nutrition: Dos
- 50% of an elite swimmer’s diet should consist of carbohydrates during heavy training or race days for energy endurance.
- Post-training or competition diets should be protein-heavy for active rest periods and muscle recovery and repair.
- Keep yourself hydrated at all times during the race day. Usually, water is enough; however, some sports drinks can provide the necessary electrolytes
- Race day requires good fats for extra glycogen reserves.
Swimming Nutrition: Don’ts
- Do not skip breakfast. Some swimmers skip breakfast to keep feeling light during early morning training sessions, but like always, breakfast is the most important meal of the day, even for swimmers.
- Calorie burnout does not mean you can eat as you like. Too much bad fat or an unregulated diet can make you sluggish.
- Calorie burnout does not mean you skip meals altogether to keep feeling fit. An athlete’s body needs to replenish the calories spent. They sometimes burn as much as 5000 calories a day. When not replaced on time, it can cause muscle fatigue and deplete glycogen reserves.
Conclusion
Discipline and focus are keys to being a professional athlete, and an endurance sport like swimming requires years of training, structure, and appropriate diet. By adhering to key aspects of swimming nutrition, such as focusing on a balanced intake of carbohydrates, proteins, and healthy fats, staying hydrated, and timing your meals strategically, swimmers can enhance their endurance, speed, and recovery.
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FAQs:
- Pre-Competition: Focus on carb-loading to maximise glycogen stores and ensure adequate energy.
- During Intense Training: Increase protein intake to support muscle repair and adjust caloric intake based on energy expenditure.
- During Off-Season: Adjust caloric intake to match reduced activity levels while maintaining a balanced diet to support general health.
Supplements may be beneficial if recommended by a healthcare provider but should not replace a balanced diet.
Stick to familiar foods, eat 3-4 hours before, and consider a light snack 30-60 minutes prior.
