Nutrition

Swimming involves a wide range of skills and movements that require speed, strength, power, endurance, coordination, and flexibility. In order to progress and achieve your maximum potential as a swimmer takes not only intense and focused practice sessions, but also a well balanced, nutritional diet. This means athletes should make sure they are getting the proper amounts of protein, carbohydrates, dietary fats, vitamins, minerals, and plenty of water.

Protein is primarily used to build and repair muscle tissue, tendons, and ligaments, as well as other body tissue. Athletes need to make sure they consume larger amounts of protein than normal due to the stress their body undergoes during training and competition.

Carbohydrates are a major source of energy and are especially important for athletes to be able to function at their highest level.

Fat is also a major energy reserve. Fats are essential to hormone production which serves many purposes including assisting in the repair and growth of muscle.

Minerals enable enzymes to function, producing hormones that assist in regulating body functions.

Vitamins regulate the chemical reactions of enzymes and act as coenzymes to regulate body functions.

Water is especially vital to the health of athletes. It enables chemical reactions to occur, ensuring that energy sources are fully utilized, muscles can grow and repair, and the numerous body processes can occur efficiently.

Swimmers should be sure they are consuming an above average amount of both protein and carbohydrates to ensure proper energy levels, muscle growth, and muscle repair. Nutrients intake prior to practice or a meet should be around 55 % carbohydrates, 25 % protein, and 20 % fat. The large amount of carbohydrates will provide enough energy for intense physical exertion. After a practice or a meet a meal should consist of 40 % carbohydrates, 40 % protein, and 20 % fat. The increased protein intake will provide muscles with the material for recovery, muscle growth and repair.

Calorie intake before a meet/practice: Calorie intake after a meet/practice: