5 Race Day Nutrition Tips for Swimmers
Therefore, swimmers must educate themselves on basic sports nutrition. What Food Groups Work Best A pre-race meal should provide the. While the athlete doesn't want to have a full stomach, having a light snack can refuel and hydrate him or her before the workout. Swimmers should pack the. For some swimmers, meets are a shining example of when good dietary with different snacks before, during and after practice to see what works best for ( True story: a teammate tried pre-workout for the first time in his life at a swim meet .
Energy stored in your muscles from nutrient-rich meals eaten during the previous few days, and even the night before, will power you up.
Breakfast is the metabolism boost every swimmer needs and should consist of around calories, depending on your body type and weight. Keep it light if your first race is early or opt for a heavier breakfast if your race is in the afternoon.
Breakfast and Recovery Strategies for Swimmers
Instant oatmeal made with skim or low-fat milk, whole grain toast with nut butter, dry cereal with yogurt and fruit, or a whole grain waffle with sliced fruit and cottage cheese. To drink, enjoy a glass of water, milk or all natural fruit juice.AN OLYMPIANS MEET WARM UP
Whole grain pasta salad with some of your favorite vegetables and a tomato based sauce, a small sandwich made on whole grain bread with lean turkey and a slice of low-fat cheese, or a mixed green salad with your favorite veggies and a side of brown rice. Smart snacking throughout the day will help eliminate this possibility. Whole wheat spaghetti with low-fat meat sauce or a lean piece of chicken, a black bean burrito with your favorite veggies, a lean piece of chicken with potatoes or rice and a few vegetables.
Getting ready for the next day. Making sure your body has all the nutrients it needs to recover and repair while it is sleeping is critical.
Food for Swimming - Sports Dietitians Australia (SDA)
Snacks consisting of lower-sugar fruits such as blueberries or nuts tide you over during the competition. Considerations Carbo loading can be counterproductive. Large portions of starches and sugars might result in cramps and sluggish performance. You rely on long-term nutrition as well as training for good performance at swim meets. USA Swimming coach Mike Mejia says what you eat in the months and weeks leading up to the meet is most important. Mejia says that a well-balanced diet for a competitive swimmer should consist mostly of complex carbohydrates, between 50 and 60 percent of total calories consumed.
The rest of your diet should consist of lean protein, some unsaturated fats and lots of fresh fruits and vegetables. About Swimming Swimming requires a serious commitment to training, with elite swimmers training anywhere from 6 to 12 times per week.
Training sessions can cover up to 10km and include km of high intensity sprints.
At the elite level, swimmers can swim up to 6 hours per day and also complete other land-based forms of training including cycling or weights. Training commitments are usually lower at a school or club level but still involve multiple training session per week, usually held very early in the morning. Swimming competitions may last for 2 to 7 days depending on the level of competition.
Heats are usually swum in the morning and final raced at night. Races can last anywhere from 20 seconds to 15 minutes depending on the stroke and distance being raced. Over shorter distances, swimming is a very anaerobic sport with aerobic metabolism increasing with longer distances.
In some competitions swimmers may compete 2 to 3 times per day and have as little as 20 minutes to recover between races while in other situations there may be several hours between races. Swimming requires the athlete to be tall and well-muscled especially in the upper body.
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- 5 Race Day Nutrition Tips for Swimmers
- What to eat during swimming competitions
Lower body fat levels can be an advantage as the swimmer has less weight to pull through the water.