Swimmers should also drink water often to stay hydrated, sipping on their water bottles throughout the day to replenish sweat loss (yes, it is possible to sweat in the water). Some sources of protein are lean meats, fish, eggs, and low-fat dairy. Diana Goodwin of Aquamobile tells us that protein also supports and boosts the immune system as well as quenches those annoying hunger pangs that plague swimmers during practice. The building blocks of proteins are amino acids, which are the main components of muscular growth and repair. Protein repairs and rebuilds the muscles after the stresses of training in addition to warding off soreness. This should be coupled with 20 to 40 grams of protein. For someone who is 150 pounds, this adds up to about 75 grams. The other half of a swimmer’s meal should consist of protein, healthy fats (olive oil, nuts, avocados, and seeds), vegetables, fruit, whole grains, vitamins, and minerals.Īccording to the Academy of Nutrition and Dietetics, 0.5 to 0.7 grams of carbohydrates should be consumed for every pound of body weight. Some good sources of carbs are rice, cereal, pasta, potatoes, beans, peas, and lentils. After the workout, that energy source will be running low and will need to be replaced. Carbs are stored as glycogen in the muscles and liver and is the fuel that our body uses throughout our day – especially during a workout. It should also consist of foods that are easy to digest.Ĭarbohydrates should make up one half of a swimmer’s diet as it is the fuel swimmers need to get through that tough practice or meet. Eating large meals or too much in one sitting will leave the swimmer feeling lethargic and will inhibit your performance ( The Importance of a Swimmer’s Nutrition). You may be asking, “Well then, what should I eat?”Īccording to natural health and fitness expert Brue Baker, swimmers who are training intensely for more than two hours daily should eat four to seven light meals a day.
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