Nutrition Tips for Swimmers: What You Need to Know (Part 1)

Whether at the elite levelOfWhether it's training or age-group practice, swimming requires a significant amount of energy. According to research in sports nutrition, competitive swimmersAt4Up to can be consumed within hours5000CardRoad miles，ProportionDaily energy of40%Due to this remarkable energy expenditure, proper nutrition is essential for rebuilding and recovery.It can be said that,Nutrition is the foundation of every athlete's performance, especially for swimmers.

Two typesHarmfulMindset

Swimmers have two harmful habits when it comes to diet.Mindset——

One is：“I’m swimming hard every day, burning calories, so I can eat whatever I want.” While it’s true that you burn a significant number of calories while swimming, you don’t…Not necessarily ingestedEssential nutrients are key to staying healthy and swimming fast. Not to mention, consuming excessive sugar and other processed foods can hinder your performance in the water, leaving you feeling sluggish and slow.

AlsoOne is："I train extremely hard when I swim, so I don’t want to ruin it by overeating. I either skip meals altogether—or eat far less than I actually need." After all, without enough energy, you can’t expect your body to perform at its absolute best during practice or competition.

No matter how much or how intensely you swim and train, you can't reach your full potential without proper nutrition.

What should I eat?

You might ask,"So, what should I eat?"

Natural health and fitness expert, Bruce·Baker(Brue Baker)The study indicatesSwimming with more than two hours of high-intensity training every dayAthlete，You should eat every day4~7Quick Lunch(A light meal typically consisting of small portions of food, such as salads, sandwiches, soups, and more. It’s simpler than a full meal, making it ideal for occasions when you don’t need a lot of energy.)Eating a big meal or overeating can leave you feeling sluggish and impair your performance—especially in swimming.AthleteThe importance of nutrition). Your diet should also include easily digestible foods.

Carbohydrates should make up half of a swimmer’s diet, as they serve as the essential fuel needed to power through intense training sessions or competitions. Stored in muscles and the liver in the form of glycogen, carbohydrates are the body’s primary energy source—especially during daily activities and exercise. After a workout, this vital energy reserve tends to deplete, making it crucial to replenish it. Good sources of carbohydrates include rice, grains, pasta, potatoes, beans, peas, and lentils. The other half of the diet should consist of protein, healthy fats (such as olive oil, nuts, avocados, and seeds), along with plenty of vegetables, fruits, whole grains, and essential vitamins and minerals.

According to the standards of the Academy of Nutrition and Dietetics, consume per pound of body weight0.5~0.7Kilograms of carbohydrates（1Pounds equal0.454Kilogram）For a person weighing150For those weighing in at pounds, this is roughly75K, should be paired with20~40Grams of protein

Protein helps repair and rebuild muscles after exercise stress, while also preventing soreness. The building blocks of protein are amino acids, which are the key components responsible for muscle growth and recovery. Additionally, protein supports and strengthens the immune system, while also aiding in the elimination of…SwimmingAthleteAnnoying hunger during training. Some protein sources include lean meats, fish, eggs, and low-fat dairy products.

SwimmerYou should drink water regularly to stay hydrated—sip throughout the day to replenish fluids lost through sweating (yes, people sweat even in water!). Many athletes fail to account for the electrolytes and other essential minerals, particularly sodium and potassium, that they lose with sweat. While most people get enough sodium from their regular diet, you can enhance absorption and recovery by adding a pinch of salt and glucose to your drinks.

Nutritionists emphasize that,Properly supplementNutritionThe body will deliver better performance during training and competition.，“Because of nutritionIt's the key.(To be continued)