Competitive swimming is physically challenging and energy demanding. During a two-and-a-half training session alone, a swimmer can burn over 1,000 calories, depending on factors such as weight, intensity and fitness level. To keep up with the energy demands, and to function throughout the day and perform well at swim meets, swimmers should strive for nutritiously balanced meals and nutrient-rich snacks and continue to hydrate by drinking plenty of water every day.
Calories Burned
According to Health Status, a 140-lb. individual who participates in a two-and-a-half hour practice session of swimming at a moderate intensity can burn 966 calories. The same individual can burn 1,554 calories in an intense two-and-a-half swim practice session. A 175-lb. individual can burn 1,208 calories at a moderate intensity or 1,942 calories at a vigorous intensity in two-and-a-half hours of swimming.
Variables
The total amount of calories you will burn from two-and-a-half hours of swim practice may vary depending on a number of factors. Physical factors such as age, height, weight, gender and physical fitness level can all vary your caloric expenditure. Other factors that include your level of intensity throughout the practice, the frequency and duration of drills during practice, the types of strokes you do and the number and length of breaks you take may also vary your results.
Athletes and Nutrition
Regular exercise is an important part of a healthy lifestyle. Because athletes typically go above and beyond the average individual's required amounts of exercise, it is important that athletes get proper nutrition and adequate calories to sustain them throughout the day and through practices and competitions. A swimmer's diet should include 55 to 60 percent of carbohydrate, 15 to 20 percent of protein and no more than 30 percent of fats. Eat healthful snacks like low-fat yogurt, nuts, fruit and dried fruit and whole-wheat bagels, and drink plenty of water throughout the day.
Considerations
You should speak with your doctor before beginning a new exercise regimen or sport such as swimming. While exercise is beneficial to your health, not all forms of exercise may be suitable for you. Your doctor can help you determine the best forms of exercises for your condition and physical abilities.
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