Milly Gaines
A swimmer's diet is a crucial aspect of their performance and recovery. Nutrition has a significant impact on a swimmer's energy levels, strength, endurance, and overall health. To excel in this demanding sport, swimmers need to focus on consuming a well-rounded mix of lean proteins, carbohydrates, fruits, vegetables, nuts, seeds, and whole grains. Additionally, hydration plays a key role, with fluid intake being essential before, during, and after training and events. Swimmers should also be mindful of their body composition goals and individual nutritional needs, consulting with sports dietitians to optimize their diet and performance.
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What You'll Learn
Carbohydrates
The recommended carbohydrate intake ranges between 6-12 grams per kilogram per day. A 10% reduction in daily carbohydrate intake has been shown to lower performance in a 365-metre freestyle test in swimmers, while an increase of 10% led to improvements in both tests of 91.5 and 365 metres. However, another study found no difference in performance between swimmers who followed a diet of 6 grams per kilogram per day and those who followed a diet of 12 grams per kilogram per day, after following a moderate training volume. Therefore, carbohydrate requirements should be periodized according to training demands. Beginning a training session with low carbohydrate availability (due to low carbohydrate intake since the last training session) can cause higher metabolic stress that can optimize training adaptations, as long as the training sessions are of moderate intensity.
Pre-swimming nutrition should include high-carbohydrate meals and snacks to maximize performance. During swim meets, swimmers should take advantage of opportunities to refuel with easily digestible foods. If a swimmer has less than one hour between events, their snack should be light and easy to digest, such as juice, yoghurt pouches, and small pieces of fresh fruit. If they have more than one to two hours between races, they can fuel with pasta, sandwiches (whole grain or whole wheat bread and organic meat), or sushi. After a race or practice, swimmers need to eat as soon as possible for recovery. Snacks should consist of complex carbs and proteins, such as pasta salad, plain sandwiches, bananas, grapes, apples, dried fruit (raisins, craisins, apricots, mango), cereal bars, yoghurt, and unsalted nuts.
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Protein
Swimmers should aim for a daily protein intake of between 1.2 and 2 grams of protein per kilogram of body weight. For optimal protein synthesis, an intake of 0.3 grams of high-bioavailability protein per kilogram of body weight should be consumed after finishing a competition or training session. It is important to note that the protein food must be of high bioavailable value, and protein timing must be prescribed in relation to the exertion of effort.
Good sources of protein include lean meats, fish, eggs, and low-fat dairy. For example, a swimmer's breakfast could include eggs, Greek yogurt, or a smoothie with whey protein powder. However, it is important to be cautious of high-fat, high-protein foods as they can cause gastrointestinal distress.
Swimmers should also be mindful of their individual nutrition requirements, training load, specific athlete needs, training goals, body composition goals, and overall health when incorporating protein into their diet. Consulting with an Accredited Sports Dietitian can help swimmers set individual body composition goals and develop a suitable nutrition plan to support their health and performance.
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Fats
While carbohydrates and protein are important components of a swimmer's diet, fats also play a crucial role in energy supply and immune system support.
Healthy fats that can be included in a swimmer's diet are olive oil, nuts, avocados, and seeds. These foods are also recommended as snacks, as they are easy to digest and provide quick energy boosts. Swimmers should avoid high-fat foods immediately before, during, or after a race or practice, as these can cause gastrointestinal distress.
Swimmers should be cautious about their overall body fat levels, as they need to balance maintaining muscle mass with achieving an optimal level of body fat. It is recommended to consult an Accredited Sports Dietitian to set individual body composition goals and develop a suitable nutrition plan.
In addition to the quantity of fat, the type of fat consumed is also important. Swimmers should focus on including healthy fats in their diet and limiting less beneficial types of fat, such as saturated or trans fats.
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Hydration
Swimmers should prioritize fluid intake before, during, and after training sessions and events. It is important to carry a water bottle to ensure regular fluid consumption and maintain optimal hydration levels. Proper hydration also helps support the body's unique needs and enables swimmers to perform at their highest level.
The amount of fluid a swimmer needs can vary depending on factors such as their body composition, training load, and individual health. It is recommended to consult with an Accredited Sports Dietitian to determine the optimal fluid intake for one's specific needs. However, as a general guideline, swimmers should aim for adequate hydration throughout the day and ensure they are well-hydrated before entering the pool.
In addition to water, swimmers can also include other fluids in their diet, such as diluted juice with a pinch of salt, chocolate milk, or smoothies. These can provide additional carbohydrates and electrolytes, which are important for energy and hydration. However, it is important to be mindful of the sugar content in these drinks and consume them in moderation.
Proper hydration is not just about the amount of fluid intake but also about the timing. Swimmers should start their day with a nutritious breakfast and a well-hydrating fluid to kick-start their performance. They should also consider their hydration needs throughout the day, especially if they have multiple training sessions or events. Additionally, swimmers should be cautious of their fluid intake during mealtimes, as drinking too much fluid with meals can cause a feeling of fullness that may hinder performance.
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Body composition
To achieve optimal body composition, swimmers should focus on a balanced diet that includes lean proteins, carbohydrates, fruits, vegetables, nuts, seeds, and whole grains. Carbohydrates are key to a swimmer's diet, providing fast, available energy. A 10% reduction in daily carbohydrate intake has been shown to lower performance, while an increase of 10% can lead to improvements. The recommended carbohydrate intake for swimmers ranges from 6 to 12 grams per kilogram per day, and these should be periodized according to training demands. For example, beginning a training session with low-carbohydrate availability can cause higher metabolic stress, which can optimize training adaptations, provided the training sessions are of moderate intensity.
Protein is also essential for swimmers, as it helps repair and rebuild muscles after training, wards off soreness, and boosts the immune system. The recommended protein intake for swimmers is 1.2 to 2 grams per kilogram per day, with a higher intake being preferable to support strength requirements. Additionally, protein timing is crucial, and swimmers should consume 0.3 grams of high-bioavailable protein per kilogram after finishing a competition or training session.
Fat intake is another important component of a swimmer's diet, playing an immunologic role in addition to its energetic function. A diet too low in fat can increase inflammatory cytokine levels, decrease antioxidant potential, and negatively affect blood lipoprotein levels. Therefore, fat intake should represent at least 20-25% of a swimmer's daily energy intake to ensure sufficient essential fatty acids and liposoluble vitamin requirements.
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Frequently asked questions
A swimmer's diet should consist of lean proteins, carbohydrates, fruits, vegetables, nuts, seeds, and whole grains.
This depends on the intensity and duration of the training. Swimmers who are training intensely for more than two hours daily should eat four to seven light meals a day. It is also recommended to eat frequent, smaller, nutrient-dense meals to keep your blood sugar balanced and your energy levels consistently high.
It is recommended to eat a full meal 3-4 hours before a practice and a snack or "top-off" about 45-60 minutes before. Carbohydrate and protein-rich foods are a good option, such as eggs, wholemeal bread, pasta, beans, and chicken.
After a swim, it is important to refuel your body within 20-30 minutes of training with a mix of muscle-repairing protein and glycogen-restoring carbohydrates. A banana and peanut butter sandwich is a good option.
