Healthy snacking is important for everyone, but especially for swimmers, who work their whole bodies intensely during training and competitions. Swimmers who want to keep their energy levels high need a well-balanced meal plan that reflects a normal, healthy diet plus additional snacks before and after training. If you need additional help with meal planning, ask your coach to recommend a registered dietitian.
Energy Needs
Serious or competitive swimmers require lots of extra snacking -- much more so than non-athletes or casual, recreational swimmers. According to Alison Green, registered dietitian for Team Unify, swimmers begin to deplete their energy stores within 90 minutes of training. That means it's time for a snack. Snacking after training matters, too, in order to be able to recover between sessions and be ready for competitions.
Carbohydrates
According to Colorado Swimming, swimmers require about 55 to 60 percent of carbohydrates in their diets. Both simple and complex carbs are an important part of fueling training -- simple carbs give you a burst of energy and complex ones keep your energy steady before and after training and competition -- so incorporate both into snacking. Healthy snack choices include a bowl of breakfast cereal, rice cakes and popcorn. For bursts of energy, try a bagel with honey for a mix of complex and simple carbs.
Protein
Protein helps your body to build and maintain muscle tissue and the enzymes that help your muscles recover and strengthen. Unfortunately, if you eat more protein than what you really need, your body will convert it to fat, but, when you're training, it's unlikely that you'll overdo it. About 15 to 20 percent of your calories should come from protein. Yogurt is a healthy snack for swimmers, but be sure to make a choice that's low in sugar. Nuts are a good choice, too, but watch your fat intake.
Fat
Fat should be a sparing part of anyone's diet, but especially so when you train for speed and agility in the water. Stay away from unhealthy snack choices like chips or doughnuts, even if the carbohydrates feel like they fuel you temporarily. You need some fat to help your body circulate vitamins, so look to healthy sources. Fig bars are a good choice; so are oatmeal raisin cookies as long as you don't go overboard with the butter and sugar.
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