Food is fuel for the swimmer's body. Swimming is an aerobic exercise that utilizes all the major muscle groups. Aerobic exercises require increased calories and certain intake of nutrients for energy. A poor diet has a negative effect on athletic performance, according to the National Institutes of Health. Consult with a health care professional for help designing the best diet for you.
Energy
Swimmers with rigorous training schedules will have high-energy requirements, so they should consume calorie-dense foods and frequent meals. Swimmers who have long practices and long competitive seasons will need 3,000 to 6,000 calories per day, according to the American Dietetic Association. Pre-event meals for athletes should contain about 500 to 1,000 calories, according to the Colorado State University Extension. They should be eaten about three to four hours before the event to allow for digestion. These meals should be high in starch, which provides energy. However, carbohydrates should not be consumed between one-and-a-half to two hours before an event.
Carbohydrates
The primary fuel source for swimmers is carbohydrate, according to USA Swimming. If you're an active swimmer, you need 2.3 to 3.6 g of carbohydrate per lb. of body weight per day, states the American Dietetic Association. If swimmers don't meet their carbohydrate requirement, they may experience fatigue, loss of body weight and poor performance, according to the Australian Institute of Sport. Swimmers should make the bulk of their diet consist of complex carbohydrates, recommends Mike Mejia, certified strength and conditioning specialist and special correspondent for USA Swimming. Keep carbohydrate-heavy snacks on hand after workouts to begin the refueling process.
Fat
In addition to carbohydrates, fats also provide fuel. Fat may provide as much as 75 percent of the energy needed during prolonged aerobic work in the endurance-trained athlete, according to the Colorado State University Extension. Swimmers need at least 0.45 g of fat per lb. of body weight per day, according to the American Dietetic Association. Avoid high-fat meals before events, because they take longer to digest.
Protein
Protein provides energy for the body after carbohydrates and fats are used up. Exercise may increase an athlete's need for protein, according to the Colorado State University Extension. However, Americans tend to exceed the recommended intakes for protein, and protein can deprive the athlete of more efficient fuel if consumed in excess. Swimmers should make 20 to 25 percent of their diet consist of proteins, according to Mejia. Swimmers need 0.55 to 0.8 g of protein per lb. of body weight per day, according to the American Dietetic Association. Protein supplements are unnecessary for athletes.
Vitamins and Minerals
No evidence suggests that taking more vitamins than are obtained by eating a variety of foods can improve athletic performance, states the Colorado State University Extension. B vitamins are needed to produce energy from food in the diet. Carbohydrates and proteins are good sources of B vitamins. Female swimmers on weight-loss diets are at risk of low iron, according to the Australian Institute of Sport. The institute recommends that swimmers who have heavy training schedules get their iron levels checked regularly. Iron-rich foods include lean red meat, fortified breakfast cereals and legumes. The Colorado State University Extension states that female athletes may also be at risk of low thiamine, which is found in milk products. Intense exercise depletes the body of the electrolytes of sodium, potassium, iron and calcium, so refuel after practice and events. Eat potassium-rich foods like bananas, oranges and potatoes.
Water
Dehydration can cause muscle cramping and fatigue. Outdoor or heated indoor pools will lead to water loss through sweating. Swimmers may not notice water loss since they are already wet. They should bring water or sports drinks to the pool with them to drink during breaks. Chilled fluids are absorbed faster, according to the Colorado State University Extension. The university also lists guidelines for athlete water consumption before, during and after an event. Consume 2 to 3 cups of water with your pre-event meal. Drink 2 to 2.5 cups two hours before the event. Drink 2 cups of water one-half hour before. Drink 1/2 of a cup of water every 10 to 15 minutes during the event. After the event, consume 2 cups of fluid for every lb. of water weight you lost. It could take 36 hours to completely rehydrate.
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