NUTRITION TIPS FOR SWIMMERS

Preparation for competition

A swimmer’s goal at competitions, must be to perform to their optimum level. Many factors can affect this, particularly NUTRITION.

Nutritional factors that can affect a decline in an individual’s performance include depletion of glycogen (glucose/carbohydrates) stored in limited amounts in the liver and skeletal muscles.–

Dehydration

Gastro intestinal discomfort.

Swimmers should try where possible to normalise their food stores between their last training session and competition, the normal period of time for this would be 24-36hrs, but I appreciate this is not always possible. Eating meals which are high in carbohydrate and low in fat will help to restore your glycogen levels and reduce the possibility of gastro intestinal discomfort swimmers should also be looking at drinking up to 2 litres of water a day, this is especially important when leading up to competition. This will help to reduce the possibility of dehydration (refer to the e club manual for further advice on this).

Pre-event meal (night before) aim top up your glycogen stores.           

The meal the night prior to competition should be high in carbohydrate and low in fat, foods such as pasta - avoiding very rich creamy sauces - rice, sandwiches or rolls, jacket potatoes and beans (pulses).

Try to avoid foods which are high in salt, especially fried food, such as take aways (foods which serious swimmers are not used to?)

Try to drink plenty of fluids the evening prior to competition, maybe with your meal, try not to drink squashes, milk, or fruit juices and avoid drinks containing  caffeine, which can contribute to dehydration, remember to drink slowly to avoid feeling bloated. Try to make sure you don’t eat to near to going to bed, as this can cause discomfort and affect the quality of your sleep.

Sleep

It is very important to have a good nights sleep prior to competition. 8/10 hours is generally considered an effective amount. Not only does it give the body and mind time to prepare, repair and recover, but it also allows the bodies digestive system to function properly, digest food and make sure all the relevant nutrients are absorbed effectively.   

Pre-event meal (day of competition)

Your body has now, hopefully woken from an undisturbed sleep, it has worked hard during this period and is now depleted and requires re-fuelling. This is without doubt the most important meal of the day and prior to competition, you must get it right. I am very aware that mornings can quite often be a very hectic time. It can be all to easy to say “I won’t bother about breakfast” however I cant emphasise enough how important it is to have breakfast. Foods such as cereals, which are quick to prepare and high in carbohydrates, calcium, iron and low in fat and cholesterol are excellent. Avoiding the most important meal of the day will lead to a depleted glycogen store, fatigue and reduced performance.

Other suggestions for breakfast can include:

Bagels, English muffins, fresh fruit, whole wheat toast with jam, pure fruit juice, water and squash to maintain hydration.

Pre-event meal (4hrs prior to competition)

You should aim to eat foods that will to re-fuel and re-hydrate.

The food should be rich in carbohydrates, low in fat and fibre. In a healthy diet fibre plays a very important role, it can however sometimes make you feel bloated and uncomfortable, so is not necessarily recommended to have just prior to competition.

Foods that you may find useful

Baked beans/eggs poached, scrambled on toast

Crumpets, Muffins with jam or honey (not the Mac Donald’s kind)

Spaghetti with a low fat sauce (Try fresh/chopped tomatoes with basil/ and a little grilled bacon or tuna, fantastic.

Jacket potato with beans/tuna

Sandwiches/rolls with a low fat filling

Fresh fruit salad with low fat yogurt

Plain breakfast cereal

Low fat breakfast bars

Bananas

Noodles

Rice

Pancakes/Waffles Peanut butter

This is just a suggestion there are thousands of combinations of food that would be suitable. Just remember the food you have needs to hit the main food groups: carbohydrates, proteins and fats at the right level. 60%carbs, 25% protein and 15% fats ( The right kind of fats are very important in your diet).

Food during competition

Consume “sports type drinks” that will replace both electrolytes and carbohydrates. On long meet days or during prolonged periods of exercise other easily digested foods can be consumed such as popcorn, oatmeal cookies, orange/apple juice, grapes, bananas, but everything in moderation.

Nutrition after competition

It is important after exercise/competition to start replenishing your glycogen levels It is generally thought that 20/30 mins after is the optimum time.

Foods that can help?

2-3 medium pieces of fruit

Jam/honey sandwich

1 mars bar

2 cereal bars

Breakfast cereal

These are just examples and ideas based on trial, error and experience.

I have taught at all levels in sport related activities and by far the most complicated topic and the one that causes lots of debate is nutrition.

I am not a qualified nutritionist and if you require specific advise I would suggest you contact a qualified and registered nutritionist. A nutritionist is able to recommend specific foods and brands and can give a full analysis of your needs, however I a qualified to give basic nutritional advice and would be happy to talk to you.

Good luck

Malcolm