Whether you're Michael Phelps or a beginning swimmer, providing your body with the right nutrients is an important part of your training. Good food choices can positively impact your performance in the water. Choose from complex carbohydrates and low-fat foods to fuel your swim and lean proteins to build and maintain muscle mass. Avoid dehydration by drinking plenty of water and sports drinks. Several nutrients are important for improved swimming performance.
Carbohydrate Intake
The American Dietetic Association and American College of Sports Medicine recommends athletes consume 2.7 to 4.5 grams of carbohydrate per pound of body weight per day. Carbohydrates replace blood glucose during exercise, keeping blood sugar at a healthy level for performance. The amount of carbohydrates required for swimmers varies based on body size, intensity of training, sex and environmental conditions. Choose from complex carbohydrates such as fruits and vegetables, whole grains and beans.
Protein Intake
The protein recommendation for athletes ranges from 0.5 to 0.8 grams per pound of body weight per day. Appropriate protein intake is important to build strength and maintain healthy muscles. Generally, a diet high in protein foods is sufficient to meet these needs, and protein powders and supplements are not necessary. Choose from low-fat meats such as skinless white chicken and turkey, lean beef, fish, eggs and low-fat dairy products.
Fat Intake
Swimmers should consume between 20 to 30 percent of calories from fat. Fats provide necessary energy for swimming, fat-soluble vitamins and essential fatty acids. A diet with less than 20 percent of calories from fat has not been shown to benefit athletic performance. Choose healthy fat foods such as nuts, avocados and peanut butter and limit foods high in saturated and trans fats.
Hydration
Dehydration decreases athletic performance, so staying hydrated is key to swimming your best. Four hours before swimming, athletes should drink 2 to 3 milliliters per pound of body weight of water or sports drink. Be sure to hydrate during exercise with water or sports drinks. If your training will last longer than an hour, choose a sports drink that contains 6 to 8 percent carbohydrate. As training intensity or duration increases, hydration should also increase.
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