Becoming an athlete requires motivation and training, as well as being endowed with good genes. But eating properly can give you an edge and help you reach your full athletic potential. Your body breaks down the foods you eat into energy that it can use. Proteins, carbohydrates and fats are all necessary for your success, but carbohydrates are the most vital for competitive swimmers because they supply the most immediate form of energy. Athletes can exhaust their supply of energy within 90 minutes of training, requiring them to take in more carbohydrates than non-athletes. A healthy diet helps you obtain the right amount of nutrients from the right sources.
Overall Diet
Not only does a swimmer need to eat the right foods before competition, he needs to eat right all year long. Indulge in fast foods or sweets occasionally, but otherwise follow the rule of making 80 percent of the right food choices at least 80 percent of the time. According to USA Swimming, approximately 50 to 60 percent of a swimmer's diet should come from complex carbohydrates. Good choices in that category include brown rice, whole wheat pasta, whole grain breads and cereals, sweet potatoes and beans. Proteins should make up 20 to 25 percent of calories and should come from low-fat sources such as skinless, white meat chicken and turkey, lean beef, eggs, tuna, flounder, skim and low-fat milk and yogurt. For fats, make sure any food you choose has no more than 3 g of fat per 100 calories and that no more than one-third of the total fat is saturated. Fats should comprise 15 to 20 percent of the diet.
During Training
According to the American Dietetic Association, swimmers need to consume between 3,000 and 6,000 calories per day during training, because of their long practices and lengthy competitive seasons. During training, swimmers need 2.3 to 3.6 g of carbohydrate per pound of body weight per day. For a 150-pound person, this would equate to between 345 and 540 grams. Consume more protein at the beginning of the season, when adding strength and muscle is crucial. Consume heart-healthy fats such as canola oil, olive oil and nuts at the rate of .45 g of fat per pound of body weight per day. Keep hydrated with sports drinks when you practice for more than one hour, and drink two cups of fluids two hours before practice. While swimming, keep a fluid bottle near the pool and drink 5 to 10 ounces each 15 to 20 minutes.
Day of Competition
On the day of a swim meet or competition, eat a nutritious breakfast. USA Swimming recommends slow-cooked oatmeal with fruit or eggs with whole grain toast or whole grain cereal with reduced-fat milk. If you must eat on the run, choose a whole grain bagel with peanut butter for a meal that balances carbohydrates, fats and protein, along with a low-sugar sports drink. Bring at least a quart of water to drink during and after the meet, and energy bars with less than 10 g of fat and less than 35 percent of calories from sugar. Snacks of whole grain pretzels, crackers and cereals, nuts, seeds and a limited amount of dried fruit can round out your food supply. Lower sugar fruits such as strawberries, apples, cantaloupe, blueberries, raspberries and peaches are good snacks as well.
What Not to Eat
In planning your overall diet for athletic performance, stay away from white pasta, rice, breads and bagels as much as possible, because of their unfavorable effect on blood sugar levels and performance. Avoid high-fat cuts of beef and pork, hot dogs, chicken nuggets, fried chicken and most fast foods because of their high levels of unhealthy saturated fats, which can slow performance. Stay away from foods with trans fats and hydrogenated oils, too.. Watch the sugar content of sports drinks, and look for one with a 6 to 8 percent carbohydrate concentration or 50 to 80 calories per 8 ounces.
Member Comments