Swimming faster with Coach Richard - Nutrition - Part 1

EAT TO WIN

Nutrition for Swimmers

After heredity and training, nutrition plays the largest role in the quality of a swimmer's performance. Most every person involved in competitive swimming knows that nutrition is important. Following are some keys terms and helpful guidelines that will aide in better performance in the pool. 

Energy for specific events is provided by foods eaten several days before competition, not in the minutes just before the race. Drinking adequate water is vital to nutrition and performance. This is especially so in hot, humid environments (indoor and outside). Pre-competition meals should be low in fat and high in carbohydrates. MOST FAST-FOOD MENUS PROVIDE THE EXACT OPPOSITE OF THE ABOVE, NOT HELP FOR SWIM FAST.  Foods that are mainly carbohydrates take the least time to digest and leave the stomach, making them ideal pre-competition choices Suggestions for Eating to Win

Lots of Carbohydrates:
A swimmer gets most of their energy from their body breaking down food that is rich in this. A carbohydrate is like a wick on a candle. It burns slowly for long lasting energy to give you the power to perform at long meets or practices. You should eat as much as possible daily, but always eat a lot more a week before a meet. Don't wait until the night or day before the meet.

Examples: potatoes, spaghetti or pasta, pancakes, bread and cereal, etc.

Have protein every day:
Protein is important to a swimmer's body to build all the cells. As you grow you build new cells and having protein in your meal make those cells stronger.

Examples: chicken, turkey, milk (better low fat)

For swimmers some fats are important, BUT DON'T OVER DO THEM!

Fats are used by the body for energy. The difference between them and carbohydrates is that they take a whole lot longer to be broken down for us to use, so they sit there and end up making swimmers get fat. Remember, fat gets in fast when you're hungry, but takes its time leaving!!!  FAT IS ALSO VERY HEAVY.  IF YOU FEEL HEAVY YOU SWIM SLOWER AND IT MAKES IT HARDER TO SPRINT.

Examples: Fast food hamburgers, french fries and potatoe chips, pizza, etc

Drink lots of water:
Just remember that you need water to swim and your body needs water too. Make sure and drink at least 8 glasses of water a day! It is also very important to keep your body full of fluids while you work out. So drink a big glass before practice, during practice, and after practice. You do sweat while you swim! Sports drinks are also good at any time, but don't stop drinking water.

Vitamins and minerals are important

If you eat a good balanced diet, it should always include lots of fruits and vegetables. They are loaded with the power of vitamins and minerals that add extra energy the body need to perform to its best.

Eat light snacks at swim meets:
When you have long waits before you swim or just FEEL hungry, its good to have nutritious snacks on hand. Things like a 1/2 of a bagel, a small box of dry cereal, fruit (apples or oranges are great), granola or power bar are good choices. It is not a good idea to eat too close to your race, so give yourself time to digest the food. Sports drinks (watered down) or water are great if you are thirsty.

AVOID SODA! It is a quick sugar high that only makes you feel tired when it wears off. The same goes for candy. It is the sugar that gives you all the energy, but it doesn't last too long.

YOU ARE ALWAYS A WINNER WHEN YOU EAT TO WIN