Nutrition is really important for maximising performance and growth. After talent and effective training, good nutrition is the Enhance your training and performance. Swimmers should eat a variety of foods and a diet which is high in fruit and vegetables and low in fat and sugar. Loss of fluid and a reduction in carbohydrate stores are two major causes of fatigue in a swimmer. Carbohydrate produces energy, protein builds and repairs muscles.
Effects of poor nutrition
Training:
Heavy legs
Can’t keep up
Tired
Racing:
Can usually feel it at back end of a meet
Feelings of fatigue
Longer recovery
Effects of fluid loss
Reduction in muscular strength
Perception of effort is increased
Fatigue
Reduced skill
Inability to concentrate
Drink before, during and after exercise
Eat to compete
Boosting Carbohydrates for competition:
Start the day with a bowl of cereal (not sugary) or toast.(wholemeal)
Porridge with banana and honey
Wholemeal rice and pasta with tomato based sauce
Baked beans
Sweet potato, jacket potato
Low fat snacks such as dried fruit, malt loaf, bagels, bananas.
Pre event meals & snacks:
Breakfast cereal with milk
Porridge with syrup and raisins
Wholemeal Toast with scraping of honey or jam
Banana or jam sandwiches
Muffins, crumpets, pancakes
Beans on toast
Jacket potato with low fat filling
The night before competition:
Rice or pasta with low fat sauce
Noodle dish
Beans on toast
Egg on toast
Chunky vegetable based soup and sandwich
Boiled or mashed potato with meat or fish
Between races:
Diluted squash
Bananas and raisins
Energy bars ( check sugar content)
Plain biscuits
Rice cakes
Fruit
Food to have after a training session
Meals and snacks must be carbohydrate rich, with a little bit of protein. The protein will help you to recover quicker. Protein is used to build and repair muscles.
Sandwiches (like bananas/jam/honey)
Rolls/pitta bread
Muesli bars and dried fruit bars
Popcorn
Fresh/dried/canned fruit
Rusks or dried cereals
Current buns/tea cakes/Malt loaf/Raisin bread
Sesame snacks
Sesame sticks
Fruit cake
Plain-type biscuits,
garibaldi/fig rolls
Pop-tarts
Jelly cubes
Scones/muffins/brioche/crumpets
Bowl of cereal
Toast
Low-fat rice pudding
Low-fat fruit yoghurts
Crispbreads/rice cakes/crackers
Slice pizza (thick base)
Bread pudding/cheese buns/scotch pancakes
Tuna pasta salad
NUTRITIONAL GUIDELINES
FOR AFTER TRAINING
Train Hard! Don't forget these guidelines.
The purpose of a recovery snack or drink is to replace the energy that has been used and the sweat that has been lost during a training session.
Think about the timing of your recovery snack.
The sooner you eat after training, the better your recovery will be.
You want to be eating within 30 minutes after a training session.
Keep food handy in your bags.
Drinks
Make sure that you drink plenty of fluids to avoid becoming dehydrated. It is important that you are replacing the water lost by sweating in training.
* Water
* Squash
* Fruit juice
A healthy balanced diet rich in carbohydrates with vegetable and fruit will help to keep you healthy and in form.
