NUTRITION IN SWIMMING (SPORT)
Swimmers must ensure their diet is not only healthy but one which will compliment performance. The ability to train and compete is spoilt if diet is inadequate in terms of quantity and quality.
What is a Healthy Diet?
A healthy diet is one that provides the correct balance of carbohydrate, protein, fat, vitamins and minerals. Fibre and fluids are two other important ingredients to a healthy diet. Since nutrients are present in foods in varying amounts a wide variety of different foods and drinks should be consumed daily to ensure the diet contains adequate quantities of all nutrients.
The Sports Diet
The role of the diet for swimmers is, not only to ensure health, but to meet the additional nutrient requirements imposed by the extra training and competition. Energy is an essential consideration for all competitive swimmers. Carbohydrates are the main fuel used by muscles during hard swimming training. Fat is also used as a fuel when the swimmer is training aerobically which is 50-60% of the time. As training becomes more intense there is a greater reliance upon carbohydrate for energy. The ideal combination of energy for athletes is: carbohydrates 60%, proteins 15%, fat 30%.
Carbohydrates are divided between simple and complex, and are found in a large range of foods. Both types successfully restock glycogen stores and it is glycogen which is required in the muscles for training and competition.
Carbohydrates are: bread/rolls/rice/pasta/noodles/thick based pizza/potatoes (limit on chips & roasted)beans/lentils/sweetcorn/root vegetables/couscous/polenta & other grains/breakfast cereals/oats/porridge/fresh & tinned fruits/low fat yoghurts/low fat milk puddings.
Fatty foods are: butter/margarine & other spread/cooking oils/fried foods/fatty meat/sausages/fatty bacon/sausage rolls/meat pies/pork pies/pasties/pastry/chips/roast potatoes/crisps/hard cheeses/full fat milk/cream/mayonnaise/salad dressings/cheese sauces/cream based sauces/carbonara type sauces/doughnuts/Danish pastries/gateaux/creamy cakes/chocolate/some muesli bars/ice cream/cheese cakes/sponge puddings/most biscuits especially sandwich type.
Proteins are required for growth and maintenance of new tissue such as muscle, blood cells and skin, they are: meats, fish, cheese,eggs,milk and remember that carbohydrate rich cereals and grains, which are consumed in large quantities by swimmers, are also useful sources of protein.
Vitamins and minerals are substances required in small amounts to perform many functions to life. The key to ensure adequate supplies of vitamins and minerals is to consume a variety of different foods. If food is restricted or not varied then a problem may arise. However most swimmers increase their food intake whilst training and this will be associated with an increase in vitamins, minerals and other nutrients provided sensible food choices are being made. The nutrition conscious swimmer will:
- Eat plenty of cereals and grains such as rice/pasta/bread/breakfast cereal including lots of wholegrain varieties as well
- Eat plenty of fruits and vegetables
- Stock up with pulses, sweetcorn, potatoes and other similar, high carbohydrate foods.
- Regularly eat low fat dairy produce (milk/yoghurts/cheese) or soya products (if vegan).
- Regularly eat lean cuts of meat and fish or vegetarian replacements for these foods.
- Occasionally consume nuts,seeds, pure vegetable oils and oily fish supplying fat soluble vitamins and essential fatty acids.
What fluid should be consumed?
The key is to drink a little and often before training and by maintaining an adequate fluid intake throughout the day. Swimmers often neglect their drinking habits when at school or work and arrive at a training session already dehydrated. Isotonic and branded sports drinks are quite expensive and for young age group swimmers can be diluted half and half with water.
What should I eat before competing?
Your diet before competition can have an impact on performance. In addition, what you eat and drink on the day of the event can affect your ability to recover between heats and performance in subsequent heats.
The Week Before - During the week before a competition, your main aims are:
1). To fill your muscles and liver with glycogen with stores so you can compete with a ‘full fuel supply’.
2). To keep well hydrated.
Increase your carbohydrate rich foods, snacking throughout the day is far better than three large meals.
The Day Before – your main aims are:
1). To top up muscle glycogen levels
2). To ensure you are well hydrated.
Continue eating high carbohydrate meals, get plenty of rest and ensure you eat your evening meal as it is an important time for topping up muscle glycogen whilst sleeping.
On the Day – your aims are to:
1). Top up liver glycogen stores following your overnight sleep
2). To maintain blood sugar levels
3). To keep hunger at bay
4). Keep well hydrated.
Plan to have your pre-competition meal 2-4 hours before the event. This will allow enough time for your stomach to empty sufficiently and for blood sugar and insulin to normalise. It will also top up liver glycogen levels. Nervousness can slow down digestion rate, so if you have pre-competition nerves you may need to leave a little longer than usual between eating and competing. It is not a good strategy to compete on an empty stomach.
What should I eat if I am nervous before competition?
Most athletes get pre-competition nerves and this can reduce appetite and result in problems such as nausea, diarrhoea and stomach cramps. If you find it difficult to eat solid food during this time, consume ‘liquid meals’ such as sports drinks, milk shakes, yoghurt drinks, fruit smoothies, pureed fruit, porridge.
Should I eat or drink during competition?
If you are competing in several heats during the day, it is important to refuel and rehydrate as fast as possible so that you can perform well in the next heat. The length of time between races as well as individual preferences will determine your food selection. As a general rule if there is less than one hour between races the choice will be limited to drinks rather than food. Food may be tolerated during longer breaks and the interval between heats and finals is often long enough to consume a meal or series of snacks. It takes about 2 hours+ to digest carbohydrates so do not eat these foods between races in the same session
Pre – Event Meals
Breakfast cereals and low fat milk, Porridge with syrup and raisins (C)
Toast with honey/jam (C)
Muffins/crumpets with jam/honey, Pancakes and syrup (C)
Beans on toast (C)
Bagels/tasted tea cakes/currant buns(C)
Pasta with tomato based sauce, Jacket potatoes with low fat filling (C)
Snacks
Banana or jam sandwiches (crusts cut off) (S)
Flapjacks, Fig Rolls (S)
Garibaldi biscuits, Jaffa cakes (S)
Jelly/jelly babies (S)
Dried fruits eg raisins, apricots (S)
Jaffa Cakes (S)
What should I eat when I have finished competing for the day?
Whilst the temptation is to tuck into burgers, pies and pasties, such choices may not meet a swimmer’s fuel and fluid requirements, particularly if you are competing the next day. For proper preparation refuelling must begin as soon as the last race is over. Attention must be paid to rehydration as well.
More information about sports nutrition can be found on the BBC website –
www.news.bbc.co.uk/sportacademy/hi/sa/healthy_eating/features/newsid_2163000/2163626.stm