1. Adequate energy intake
2. Healthy weight and body composition
3. Nourishment pre and post event
4. Recovery post training and competition
5. Hydration
• Calorie needs: 45-55 calories/kg BW
Adequate energy needs are critical for good performance. Consider eating 5-6 small meals per day and include at least 3 food groups (one being protein) each time you eat.
5'5 130lb female needs ~ 2700-3300 calories
5'10 160lb male needs ~ 3300-4000 calories
• Carbohydrate needs: 8-10g/kg BW (at least 500g/day)
Carbohydrates are our body's primary fuel source. They provide quick energy to muscles, which is necessary for interval workouts and sprinting. Swimmers have very high energy needs are it is beneficial to track calorie and carb intake. Stored carbohydrates, called glycogen, is what the body taps into for fuel when exercise is very intense. It is crucial to have enough carbohydrates stored for training and competition. Regular meals and snacks are imperative for maintaining glycogen stores. A high carb meal before the meet isn't enough to bulk up glycogen stores.
5'5 130lb female needs 500 - 600 grams carb/day
5'10 160lb male needs 600 - 750 grams carb/day
Carb sources...
Complex (good fiber sources) - longerlasting
Simple (Gatorade, candy, fruit, sportsbars) - quick energy
• Eat some carbohydrate before morning practice (at least 1 hour before).
.5 grams/lb body weight is recommended
ex. 130 lb athlete eats approx. 65 grams carb:
1 english muffin with peanut butter and 1 cup orange juice
• Eat carbohydrate in the form of electrolyte drink (Gatorade or powerade) during workout if 90 minutes or longer.
• Eat carbohydrate and protein within the first 30 minutes after practice.
1.5 g/kg carb is recommended at this time (130 lb athlete needs 90g carb) This is the most important time to at!! It helps replenish glycogen stores and repair muscle tissue.
• Eat again within 2 hours after practice. This is critical to maximizing recovery!! Another 1.5g carb/kg BW is encouraged at this time.
Showtime!!!
Adequate nutrition every day during training is essential because poor eating habits cannot be replaced by a good pre-event meal. By race time glycogen stores should be filled and pre-event meals should be used to top off glycogen stores.
Pre-event: follow same criteria as pre-training (eat carb + protein 1 - 4 hours pre-event).
• Eat high carb, easily digestible foods that are familiar when there is short time between races (less than 1 hour). Bananas, crackers and sports drinks are best.
• Add more carbs (500-1000 cals) for longer times between races (2-4hours). Choose bagels, English muffins, jelly, energy bars,gels or raisins.
• Add small amount of protein with the added carbs, such as yogurts, LF milk, turkey sandwiches or energy bars containing 10 - 20 g protein if events are more than 4 hours apart.
Post-event: See post-training guidelines. It is crucial to eat every 2 hours post event to replenish glycogen stores and repair muscle tissue.
Hydration
The greatest risk to swimmers performance is fluid loss.
Dehydration can occur within 30 minutes of swimming. Warm pool water, warm air temperature and humidity can increase risk for dehydration. Dehydration as little as 2% of body weight can impair performance. Sports drinks are recommended for events 1+ hour long and for shorter practices of high intensity. Research shows that drinks with 6 - 8 % carbohydrate are best for refueling. Gatorade and powerade meet this criteria. Drinks that are stronger than this are not recommended-they can inhibit fluid absorption and lead to cramping.
Tests for adequate fluid:
• Pre and post exercise weight-
Drink 2 cups fluid per pound lost
• Urine color - if urine is dark, you have greater dehydration
• During practice/event: 4 - 8 oz every 20 minutes
• Post event/practice: 24 oz per pound lost
• Keep a water bottle with you at all times. Drink between sets and pre/post practice.
• Avoid alchohol and limit caffeinated beverages « 2 cups/day), as both are dehydrators.
• Avoid carbonated beverages which can cause stomach bloating and may reduce fluid intake.
Laura Mangum RD, LD Nutrition Consultant 512-731-8679
Healthy Meals for Swimmers on the Go
Notes on BREAKFAST - Start your day off right!
• Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.
• Avoid high-fat choices such as bacon, sausage or biscuits and gravy.
• For breakfast on the run, pack containers of drycereal, crackers, juice or dried fruit such as raisins and apricots; or pack fresh fruits such as apples or oranges.
• If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes. Avoid breakfast sandwiches, sausage and bacon.
Orange juice
Fresh fruit
Low-fat yogurt
Pancakes with syrup
2% or skim milk
or
Plain English muffin
Strawberry jam
Scrambled Egg
Orange juice
2% or skim milk
Hot cakes with syrup (held the margarine and sausage)
Orange juice
low-fat milk
or
Cold cereal with low-fat milk
Orange juice
Apple, bran or blueberry muffin
Fruit flavored yogurt
Large bran muffin or pre-packaged muffins
Banana
Orange juice
Low-fat milk
Pancakes, waffles or french toast with syrup (hold the margarine, bacon and sausage)
Orange juice
Low-fat milk
· Select pastas, breads and salads.
· Select thick crust rather than thin crust pizza for more carbohydrates.
· Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as pepperoni and sausage.
· Select vegetable soups accompanied by crackers, bread, or muffins.
· Emphasize the bread in sandwicheS, not the condiments, mayonnaise or potato chips.
· Avoid deep fat fried foods such as french fries, fried fish and fried chicken.
· Choose low-fat milk or fruit juices rather than soda pop.
| Large turkey sandwich on 2 slices of Whole-wheat bread Slice of low-fat cheese Lettuce, Tomato Fresh vegetables (carrots and celery strips) Low-fat yogurt Fresh fruit or fruit juice |
Minestrone Soup Spaghetti with Marinara Sauce Salad italian Bread Fresh Fruit 2% or skim Milk Sherbert |
| Chili on a large baked potato Whole grain bread or muffin Low-fat chocolate milkshake Fresh fruit |
Thick crust cheese and vegetabie pizza Side salad Fresh fruit 2% or skim milk |
McDonald's - 500 kcalChicken fajita |
McDonald's - 700 - 750 kcal Hamburger |
McDonald's - 1,000 kcal McLean Deluxe with cheese |
Burger King - 500 kcal BK Broiler with BBQ sauce |
Arby's - 700 - 750 kcal French dip |
Taco Bell - 700 - 750 kcal Bean burrito with red sauce |
Pizza Hut - 1,000 kcal 2 slices medium cheese pan pizza |
Wendy's - 1,000 kcal Plain baked potato |
