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Healthful Foods to Eat During a Swim Taper

Oct 20, 2011 | By Donna LeQuesne
Healthful Foods to Eat During a Swim Taper
Photo Credit Polka Dot Images/Polka Dot/Getty Images

Long, intense swim training results in sharper neuromuscular connections, efficient energy pathways, more muscle mass and stronger muscle fibers. A swim taper, the gradual decrease in swim training before a swim meet, allows you to catch-up with the physical and emotional demands created during training. Your swim taper has different nutritional requirements compared to training. Dietary taper goals include providing nutrients needed to promote muscle growth, maximizing glycogen stores and avoiding weight changes, all while remaining healthy.

Proteins

The quantity and quality of protein you eat during your taper influences the growth of muscle. The International Society of Sports Nutrition recommends 1.4 to 2.0 grams of protein per kilogram of your weight, with the upper-end reserved for long, intense activities. Protein needs during your swim taper decrease as the taper progresses. The milk proteins, casein and whey, produce more muscle mass and muscle fiber growth when compared to soy protein, as revealed in a study published in the Journal of the American College of Nutrition. The branched-chain amino acids, isoleucine, leucine and valine, also increase muscle mass. Before, during and after your swim, consume healthful, muscle-building proteins including whey protein isolate, an excellent source of branched-chain amino acids used as a protein powder, milk, egg whites, animal meats, fish and soy protein.

Carbohydrates

The best carbohydrates to eat during your taper to maximize glycogen storage capacity depend on timing. Louise Burke, Ph.D., a sports dietitian at the Australian Institute of Sports, suggests moderate-to-high glycemic index, or GI, carbohydrates for glycogen replenishment. The enzyme glycogen synthase, responsible for replenishing glycogen stores, is most active two hours after exercise. Compared to glucose or sucrose, fructose is the best carbohydrate for replenishing glycogen. Soon after exercise, eat healthful, moderate-to-high GI fruits such as dried cranberries, raisins and figs; fresh apricots, cantaloupe, cherries, papaya and pineapple; and juices like cranberry, orange and pomegranate. Beyond the two-hour window, switch to healthful, low GI carbohydrates such as multigrain and pumpernickel breads; whole grains like barley, bulgur, steel-cut oats and quinoa; and all vegetables. Other low GI foods include basmati rice, nonsweetened dairy, legumes, apples, berries, oranges and plums.

Fats

Dietary fats, calorie-dense foods, provide energy to meet your high calorie needs. Less pool time means fewer calories during your taper. Use caution when eating fats to avoid weight gain. In addition, fats delay stomach emptying, so do not eat them after pool time, as this diminishes glycogen storage capacity. Beyond the two-hour window, enjoy healthful fats such as nuts, seeds, avocados and olives.

Staying Healthy

Depleted after a long training season, repletion of glutamine, an amino acid essential to proper immune function, is paramount to preventing illness. Stay healthy during your swim taper by including good sources of glutamine such as beef, pork, poultry, milk, yogurt, cottage cheese, ricotta cheese and raw spinach. Intense exercise generates charged molecules called free radicals. Power-packed micronutrients, antioxidants, rid your body of muscle-damaging free radicals. Keep your muscles healthy by eating antioxidant-rich foods like legumes, beans, berries, prunes, raisins, plums, oranges, nuts, kale, beets, red peppers and broccoli.

References

Article reviewed by Julie Mendenhall Last updated on: Oct 20, 2011

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