Balancing Nutrition to Support Training and Performance
Every swimmer knows that post-practice or post-meet hunger that hits as soon as you leave the pool. One might start craving a juicy burger, a plate of pasta, or even a bowl of ice cream. But how can we as swimmers balance nutrition to support our grueling training and to boost performance?
How Can Nutrition Help?
Nutrition can help fuel your journey to success in numerous ways. For instance, it supports your overall health and energy. By having regular meals, snacking, and hydrating throughout the day, you can boost your immune system and gain the energy needed to carry yourself through the day. Secondly, it helps improve performance. Consistency of nutrients will help fuel your best potential. Additionally, good nutrition reduces injury risk. Adequate fueling and hydration leads to good health which can help prevent unwanted illness or injury that may impede training. Lastly, fueling goes beyond food. It is part of culture, tradition, memories, and brings individuals together.
The Basic Food Groups
There are four main food groups that swimmers should focus on when fueling: carbohydrates, protein, healthy fats, and “colors.” Carbohydrates like bread, pasta, rice, and potatoes are great sources of energy. Proteins (i.e. red meat, pork, eggs) are great for post-practice or post-meet meals. They build and repair your muscles well after hours of training or competition. Healthy fats, or fats in general, include foods that are ideally not taken in the same amounts as the other three groups. Healthy fats like avocados, olive oil, salmon, and nuts helps give your body energy in addition to protecting your organs and supporting cell growth. Lastly, “colors” is in reference to your usual fruits and vegetables. Eating more colorful foods helps with immunity and promotion of overall health.
Pre-Fueling
It is important to keep in mind that although all of the above food groups are important, the time at which you fuel is as equally important. Depending on when your workout or competition is, the time and amount of food you eat may change. Ideally 3-4 hours before training or a meet is when you would typically eat a full meal, and this includes complex carbs, lean protein, dietary fats, fruits and veggies. About 1-2 hours before activity is when fuel intake should be more moderate; this can include fueling with lighter proteins and fat such as peanut butter and jelly sandwiches and yogurt parfaits. Around 30-60 minutes before activity is when you should go for carbs! Simple carbs like applesauce and fruit snacks are ideal for right before you begin swimming as it is easy for your body to digest and process for energy.
Hydration
Hydrate, hydrate, hydrate! Getting proper hydration is another key step in supporting athletic performance through nutrition. Proper hydration regulates body temperature, muscle contractions, and blood flow. Dehydration can lead to loss of coordination and concentration, increased fatigue, and increased injury risk. To prevent dehydration, you should consume about 0.5-1 oz. per pound of body weight of fluids daily. It also does not hurt to add electrolytes throughout the day, such as calcium and sodium, and these minerals can easily be found in drinks like Gatorade and Powerade.
3 Rs of Recovery
Recovery after intense activity is an important yet often overlooked step toward proper nutrition. These three Rs can help you remember how to recover well after a long day of swimming.
- Refuel – Eat those carbs! Replenish your glycogen storages to help fuel your body.
- Repair – Proteins (paired with carbs) help rebuild broken down muscle after intense training.
- Rehydrate – Drink 16-20 ounces of fluid and/or electrolytes for every pound lost through sweat.
In short, the right balance of carbohydrates, proteins, fats, vitamins, and minerals, along with proper hydration, is crucial for swimmers to perform at their best. Tailoring nutrition to the demands of the sport, individual needs, and timing can lead to improved health, strength, recovery, and overall athletic success.