Last Updated on January 7, 2024 by admin
In this article, we’ll provide advice, hacks and tips on why the correct swimming nutrition is so important to a swimmer’s performance.
- Proper swimming nutrition is essential for optimum swimming performance.
- It provides the swimmers with the energy they require to cope with the rigours of training and competition.
- Proper swimming nutrition also helps create new muscles and helps maintain and repair existing muscles.
It may not be easy but, if a swimmer wishes to succeed, they need to take increased responsibility regarding their nutrition.
- They need to stick to a balanced healthy diet while cutting down on junk food.
Swimmers come in many different shapes and sizes and have different dietary needs.
- Their nutritional requirement may change depending on the amount of training they are undertaking, and the rate at which they grow and develop.
Balanced swimming nutrition
A balanced swimming diet will provide all the vitamins and minerals that a swimmer should need.
- A swimmer should follow the correct swimming diet.
- This will help both their performance and reduce their recovery times.
- An ideal swimming diet is around 60% carbohydrate, about 15 % of protein and the remaining 25% from fats.
Carbohydrate
Carbohydrate-rich foods should be the main constituent of any competitive swimmer’s diet.
- These include sugars and starches, which are broken down in the body to form glucose.
- Glucose is the swimmer’s main source of energy during training or competition.
Swimmers need to incorporate carbohydrate-rich foods into their diet.
- Carbohydrate-rich foods include bread, pasta and rice.
- Brown or wholemeal bread, pasta and rice are a healthier option than the white variety, as they contain more fibre, nutrients and vitamins.
Protein
Proteins perform the vital functions of manufacturing new muscle and muscle tissue, the repair of old muscle tissue, and the provision of energy.
- However, insufficient protein consumption can lead to a loss of muscle size and strength, thus inhibiting performance.
- Good sources of protein include chicken, eggs and dairy products.
Fats
Fats provide both energy and vitamins.
- Even the leanest swimmers have more than enough fat to provide them with the energy they need for prolonged periods of training or competition.
- Therefore, there should be no need to try and consume extra fat.
- It’s best to limit the amount of saturated fat in a swimmer’s diet, which can cause high cholesterol and increase the risk of heart disease.
- Saturated fat sources include red meat, butter and whole milk.
- The best choice is unsaturated fats such as those found in oily fish, nuts and seed oils.
The swimmer should ensure that their diet is nutritious and contains fresh, natural ingredients.
- Swimmers should check the labels on any processed foods they may wish to consume, for hidden high levels of fat, salt and sugar.
Fats: Swimmers should limit their consumption of fatty foods.
- They can be difficult to fully digest, putting extra demands on their digestive system, which can lead to indigestion and discomfort.
Salt: Some snacks contain a high level of salt.
- When swimmers consume salty foods, this can lead to them feeling thirsty.
- Their kidneys will naturally react to their feeling of thirst, by drawing fluid from elsewhere within the body, which can onset dehydration.
- So, avoid snacks such as popcorn, potato crisps and pretzels.
Related article on swimming hydration
We have produced a related article, on swimming hydration. You can view it by clicking this link: Swimming hydration
Sugar: Foods with a high sugar level, like candy/sweets, fizzy/soft drinks and breakfast cereals, can reduce the ability of a swimmer to perform in training and competition.
- Consuming foods or drinks with a high sugar level, especially first thing in the morning, raises your child’s blood sugar quickly to a very high level, it then falls and remains at a low level, impairing performance.
- This can cause headaches, weakness, general irritability, and low levels of concentration.
How many calories do competitive swimmers need?
Usually, a swimmer’s appetite will grow in proportion to the amount of time they train or compete.
- It’s important to allow the swimmer to eat when they are hungry, to ensure they keep up their energy levels, but be careful not to allow them to overeat.
- An overweight swimmer cannot reach their full potential.
The amount of calories a swimmer needs to consume depends on their size, weight, muscle mass and training volume.
- Swimmers burn approximately 400 to 600 calories per hour of training.
For example: (Based on a swimmer training for 1 hour per day)
Girl Swimmers:
- 4 to 8 years: requires approximately 1,600 to 1,800 calories per day.
- 9 to 13 years: requires approximately 2,000 to 2,200 calories per day.
- 14 to 18 years: requires approximately 2,200 to 2,400 calories per day.
Boy Swimmers:
- 4 to 8 years: requires approximately 1,800 to 2,000 calories per day.
- 9 to 13 years: requires approximately 2,200 to 2,400 calories per day.
- 14 to 18 years: requires approximately 2,600 to 2,800 calories per day.
How often should competitive swimmers eat?
Competitive swimmers use a lot of energy during training and competition.
- They need to replace this energy to be able to perform at their optimum.
- Having three main meals a day may leave a swimmer feeling bloated and lethargic before swimming.
- Therefore, most top swimmers tend to eat frequently, in small nutritious amounts to satisfy their appetite, so as not to impair performance.
Swimming nutrition to train
Morning pre-training snack
Training in the morning usually requires a swimmer to replenish their energy levels before training starts.
- Some swimmers prefer to have a light snack-type breakfast before training, and another breakfast to fully refuel afterwards.
- Ideally, swimmers will consume a light snack-type breakfast 1 to 2 hours before training.
- For some swimmers, a liquid breakfast such as a smoothie or a protein milkshake is the best option.
Swimmers breakfast
Ideally, swimmers will consume their post-training breakfast no later than 20 minutes after training.
Some examples of nutritious swimmer’s breakfasts include,
- Porridge with fresh fruit
- Natural yoghurt with fresh fruit
- Whole wheat and oat cereals. (Not cereals that are full of sugar)
- Wholemeal, granary or brown toast, with a small amount of jam, honey or marmalade.
- Poached, scrambled or boiled eggs.
- Dried or fresh fruit
- Milk, milkshakes or smoothies
Swimmers lunchbox
Swimmers need to ensure that they always have healthy, nutritious snacks available throughout the day.
Some examples of nutritious and healthy swimmer’s snacks include,
- Dried or fresh fruit
- Small bags of unsalted nuts
- Natural yoghurt with fresh fruit
- Milk, milkshakes, smoothies or yoghurt drinks
- Crackers or rice cakes with bananas and/or honey
- Mini pancakes
- Cereal bars, fruit bars or sesame snaps
- Peanut butter and/or banana sandwiches with wholemeal, granary or brown bread.
- Tuna and sweetcorn sandwiches with wholemeal, granary or brown bread.
- Pasta with Chicken and vegetables
Pre-training meal
Swimmers should eat a meal 1 to 3 hours before training, accompanied by a drink of water.
Some examples of nutritious and healthy pre-training meals include,
- Jacket potato with cheese, tuna or baked beans plus salad
- Pasta with tomato-based sauce or pesto, with vegetables
- Rice or noodles with chicken, fish or beans
- A Sandwich filled with tuna, cheese, chicken or peanut butter with wholemeal, granary or brown bread.
Pre-training snacks
If a swimmer doesn’t have time for a meal, they should have a snack approximately 1 to 2 hours before training with a drink of water.
- Swimmers should never train on an empty stomach.
Suggested pre-training snacks include,
- A banana (or other fresh fruit)
- A handful of nuts (not salted)
- A handful of dried fruit (e.g. raisins, apricots)
- A Cereal bar, fruit bar or sesame snap
- A pot of fruit yoghurt and an apple
- A couple of slices of bread or toast with honey
- Two or three mini pancakes
- A couple of rice cakes with peanut butter
Recovery Snacks
Ideally consumed within 20 min after training.
- Suggested recovery snacks include,
- Milk/flavoured milk
- A banana
- A Cereal bar, fruit bar or sesame snap
- Dried fruit and/or nuts (not salted)
- Rice cakes
Swimming nutrition to compete
Preparation:
The night before a gala/meet should be the same routine as if it were a regular school night.
- The evening meal need not be anything special, just one of the swimmer’s home-cooked favourites, not too spicy and no takeaways.
- Breakfast on the morning of the gala/meet should be enough to satisfy their hunger and to ensure their stomachs are not overfull.
What the swimmer eats and drinks on the day of the gala/meet can make a big difference to their performance.
The do’s
Swimmers should stick to familiar foods and drinks
- Take their own foods and drinks wherever possible
- Have their normal meal 1 to 2 hours before competing, to ensure there is enough time for the food to be digested.
- Some swimmers may feel too nervous to eat a normal meal, in which case they should try familiar drinks, such as smoothies, yoghurt drinks, flavoured milk, or light snacks.
- Swimmers should ensure that they drink plenty of water or diluted juice before and after the event.
Related article on swimming hydration
We have produced a related article, on swimming hydration. You can view it by clicking this link: Swimming hydration
The don’ts
Swimmers should not eat heavy meals, as they may become light-headed or nauseous during the event and will not perform at their best.
- Don’t eat or drink anything new
- Don’t consume any sweets/candy and/or sugary drinks.
Light meals for short breaks during galas
- Pasta mixed with a little pesto or tomato sauce. Add any combination of peppers, tomatoes, cucumber, sweetcorn, nuts, tuna and chicken.
- Sandwiches, wraps, rolls, pitta bread. Filled with a little chicken, tuna, cheese, salad and peanut butter.
Refuelling snacks
- Fresh fruit, such as bananas, grapes, apples
- Dried fruit, such as raisins, apricots
- Rice cakes or crackers
- Mini pancakes
- Cereal bars, fruit bars or sesame snaps
- Yoghurt and yoghurt drinks
- A small bag of nuts not salted.
Suitable drinks
- Water
- Fruit juice diluted one part fruit juice and one part water
- Diluted squash
- Sports drinks
Takeaway
In this article, we’ll provide advice, hacks and tips on why the correct swimming nutrition is so important to a swimmer’s performance.
- Swimmers’ nutrition is a key area that directly affects their ability to perform at their optimum.
- Therefore, swimmers must make nutrition as much of a priority as they do for training and competition.
Related article on 20 ways to improve your competitive swimming
We have produced a related article, on 20 ways to improve your competitive swimming. You can view it by clicking this link: 20 ways to improve your competitive swimming
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for Backstroke, Breastroke, Butterfly and Freestyle.
- For information regarding our portfolio please follow our link: Swimming publications