Swimming:
Success in the Fast Lane
By JACQUELINE R. BERNING, Ph.D., R.D., sports
nutritionist and associate professor, University of
Colorado (Colorado Springs, CO)
Performance in the pool depends on several factors
including genetics, training, motivation and diet.
Unfortunately, many swimmers do not pay attention to
their diet, and as a result, compromise their ability
to perform. Making wise food choices can provide
muscles with the proper fuel and allow you to train
longer and harder.
Carbohydrates: 300 to 500 Grams Per Day
Adequate amounts of carbohydrate are essential for
swimming performance. "Carbs" are the most
efficient source of energy for muscles. A swimmer's
diet should consist of at least 60% of total calories
from carbohydrates like breads, rice, cereal, pasta,
bagels, muffins, fruits and vegetables. Swimmers who
train on consecutive days should eat a
carbohydrate-rich diet with at least 300 to 500 grams
of carbohydrate each day or 4-5 grams of carbohydrate
per pound of body weight.
Swimmers who train twice a day in addition to
attending class and participating in other activities
may find it difficult to eat three meals each day.
Consequently, many swimmers may not consume enough
carbohydrate. In these situations, a high-
carbohydrate supplement intended to supply extra
calories and carbohydrates is often recommended.
Nutrition During Workouts or Competition
During training sessions lasting longer than 30
minutes, research has shown that consuming
carbohydrates can improve performance. While it is
inconvenient to eat during a swim practice, it is
beneficial to consume a sports drink which will
provide both fluid and energy. Consuming carbohydrate
during practice or competition can delay fatigue and
allow swimmers to train longer and harder.
Pre-Pool Nutrition
The type of food eaten prior to competition influences
how well an athlete will perform in the water. The
best pre-event meal should contain primarily
carbohydrates. High-carbohydrate foods like pasta,
breads, bagels, cereals and fruits are easily digested
and absorbed. A good rule of thumb: 0.5-2 grams of
carbohydrate per pound of body weight one to four
hours prior to the event.
Post-Pool Nutrition
Swimmers should consume at least 70 grams of
carbohydrate within 30 minutes after exercise,
followed by an additional 75-100 grams (300 to 400
Kcal) every 2-4 hours thereafter. This will help
restore muscle energy (glycogen) levels before the
next event or workout. Otherwise, it may take 24 hours
to completely refuel muscles.
CARBOHYDRATE-RICH FOODS
Fluids: Drink Up
Even though swimmers are surrounded by water, they
are still vulnerable to dehydration, especially during
the hot summer months. Swimmers who lose less than 1%
of body weight as sweat can adversely affect their
performance. For a 150-pound swimmer, that means a
weight loss of less than 2 pounds can cause fatigue
and dehydration.
Unfortunately, most swimmers only drink when they're
thirsty. Remember that thirst is not a good indicator
of how much fluid is needed. Drink plenty of fluids
before, during and after workouts and competitions. A
properly formulated sport drink, like Gatorade,
provides fluid and carbohydrates to maintain
performance. Studies have shown that athletes stay
better hydrated when they consume a sports drink
versus plain water.
Hydration Tips
