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Recommended fluid replacement for athletes
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• Drink 1 to 2 cups of fluid at least one hour before beginning of practice or a meet.
• Drink 4 to 8 ounces of fluid for every 15 minutes during practice or a meet.
• Drink 1 to 2 cups of fluid after a meet or practice.
• Drink water consistently throughout the day to make sure body is adequately hydrated at all times.
Swimmers should also eat 2 to 3 servings of fruits and vegetables throughout the day as well as a multivitamin to maintain proper levels of vitamins and minerals that are quickly used up during intense physical exercise.
The basic swimmer's diet or the minimum a swimmer should eat each day
| Food group | Representative foods | Minimum for each day |
| Milk and Dairy Products | milk, (skim, yogurt, cottage cheese, cheese, ice cream) | 5 servings or glasses |
| Meat and Meat Substitutes | beef, pork, chicken, pork liver, eggs (1 each day), nuts | 2 servings – 2 eggs equals one serving |
| Bread and Cereals | bread (whole grain), cereals (dry or cooked), rice, pasta, granola | 5 servings (1 slice of bread equals 1 serving) |
| Vegetables | broccoli, spinach, brussel sprouts, lima beans, peas, carrots, cauliflower, corn, potatoes, cabbage, (some of these should be raw) | 3 servings |
| Fruits | tomatoes, bananas, oranges, apples, grapes, strawberries (whole fruit or juices – the synthetic substitutes are not as good) | 2 servings or glasses |
Most sedentary people average three meals a day Swimmers that have been studied eat four to five meals a day. Ideally, six meals a day would be best for most swimmers for the following reasons:
1) a hard training swimmer needs 5, 000 or more calories per day Obtaining this quantity in three meals is difficult without being stuffed and feeling heavy and lethargic;
2) six meals a day maintains a continued, balanced mixture of amino acids in the blood for protein synthesis;
3) this method prevents hunger;
4) it does not interfere with training because huge meals are not eaten, yet all essential nutrients are obtained;
5) small meals are faster to eat.
A six meal per day plan tied in with two daily work-outs and school attendance is shown in the Table. The quantities of food may be more than a small female swimmer needs, but would certainly not be too much for a 175 pound male. It is important to eat before the first work-out, although some athletes do not like this. For them, small but increasing quantities should be eaten over several weeks until about 350–400 calories can be tolerated shortly before training. The second meal (breakfast to the rest of society) should contain carbohydrate to replace much of that used up. Good protein is also necessary Optimal protein synthesis by cells requires the presence of a balanced blood amino acid pattern. Small frequent meals enhance this.
Six meals per day plan for elite swimmers
| Time | Meal | Food eaten | Other activity |
| 5.20 a.m | One | milk (8 oz), instant breakfast, wholewheat toast (1), orange | |
| 6–8 | Training session # 1 – 5, 700 m plus flexibility | ||
| 8: 20 | Two | cheerios, hard-boiled egg, two pieces of toast and peanut butter, tomato juice (6 oz), milk (10 oz) | |
| 9–12 | School | ||
| 12: 10 p.m. | Three | 2 tuna sandwiches on wholewheat bread, raw vegetables, yogurt cup, milk (10oz) | |
| 12: 30–3 | School | ||
| 3: 20 | Four | 2 homemade muffins piece of cheese, banana | |
| 4: 15–6: 30 | Training session #2 – weights and 4300 m swimming | ||
| 7: 00 | Five | beef (4 oz.), 2 potatoes, broccoli, peas, spinach salad, milk (10 oz.), orange juice (8 oz.) | |
| 9: 30 | Six | ice cream with strawberries |
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