Sports Nutrition for
Swimming
Swimming - Nutrition
• Swimming is a sport of various intensities and
duration.
• Competitive swimmers typically train in the pool
four – six times per week for 1 – 2 hours.
• All swimmers have demanding training from
skills and technique, aerobic conditioning, and
dry land training.
Key Nutrition Principles
• Provide fuel to your muscles
• Stay well hydrated
• Recovery after practices,
workouts, and events
WHAT NOT TO EAT!
Swimming Nutrition
• High-volume swim workouts require
carbohydrates to fuel working muscles.
• Carbohydrates maintain blood glucose level
during exercise and replace stored muscle
glycogen.
• Even 60 minutes of training in the pool or
weight room can seriously deplete glycogen
stores.
Swimming Nutrition
• Examples of Carbohydrates:
• Starches – cold/hot cereals, pasta, rice,
bagels, bread, English muffins,
hamburger/hot dog buns, tortilla,
waffles/pancakes, corn, peas, potatoes,
crackers, and pretzels
• Fruits - all fresh, frozen, and canned
• Dairy - Fluid milk and yogurt
Characteristic of a Pre-Practice Meal
• Low in Fat and Fiber
• High in Carbohydrate
– Starches: pasta, bread, rice, bagels, cereal, bars
– Fruit
– Dairy
• Moderate in Protein
• Contain familiar foods that are well tolerated
during exercise
• Ideally consumed 3-4 hours before exercise
Practice/Competition Morning Meal
1) Whole-grain bread and
peanut butter, banana
2) Whole grain cereal (no
sugary cereals) with
low-fat milk and fruit
3) Granola with yogurt
and berries
4) Bagel with cream
cheese and fruit
Practice Afternoon Meals
• Don’t forget that your pre-practice meal is just
as important as your pre-competition meal, so
follow these recommendation:
Avoid
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Fried Foods
High Fat Meats (sausage, pepperoni, greasy burger)
Creamy Sauces (Alfredo) and Gravies
Spicy Foods if not well tolerated
Entrée Salads (too much fiber and low in Carb.)
Cakes, pies, regular ice cream and sugary cereals
Pre-practice Meals
• Common mistake is showing up to practice or
meet with no fuel in the tank.
• Carbohydrate stores in short supply.
• Swimming multiple events in one day, Crucial
for swimmers to make sure they eat breakfast.
• Never show up to practice on an empty tank.
Pre-Practice Meal
• Consume a small snack 30-60 minutes before practice.
Fresh fruit, small bagel with cream cheese, yogurt and
fruit, cereal with low-fat milk, meal replacement shake
or bar, sports drink, fruit based smoothie
• Eat a high quality (whole grain) carbohydrates with lean
protein at dinner the night before.
• Eat a snack of carbohydrate and protein before bed.
Practice Lunch/ Dinner Meals
• Turkey on whole grain, pretzels, fruit, milk
• Spaghetti with red sauce, fruit, milk
• Breads, bagels, pitas, or tortillas with low fat
protein, fruits, and milk
• Fruit smoothies (yogurt, fruit, and juice)
• Chicken noodle soup and sandwich, milk
• Chicken breast with rice or pasta, milk
Fuel During Exercise
• One hour or less: Water should be adequate
to stay hydrated but sports drinks are ok too.
• Greater than one hour: A sports drink is
needed to replace carbohydrate, potassium
and sodium
Fuel After Exercise Recovery
• Eat carbohydrates and protein with a small
amount of protein within 30 minutes of
completing a practice or meet.
• Eat a high quality (whole grain) carbohydrates
with lean protein at dinner the night before.
Low-fat milk, Boost, meal replacement shake/bar, nut
butter and crackers or graham crackers, fruit and
yogurt, cheese and crackers, 100% fruit juice and trail
mix, fruit (banana, apple, orange) bagel with low-fat
cream cheese, trail mix.
Hydration Pre/During Exercise
• Drink plenty of water before each practice or
competition.
• 2 hrs. prior - minimum of 16 – 20 oz (2 cups)
• 15 minutes prior - 7 – 10 oz
• During exercise - 6 - 8 oz every 15 – 20 min.
• Keep a water bottle with you and within view if
possible.
Hydration After Exercise
• 16 – 24 oz per pound of body weight lost
during exercise
• Water should be fine use a sports drinks if you
are a heavy sweater or lost more than 2% of
your body weight.
Sports Nutrition Strategy for
Tomorrows Workout
• Athletes should consume diets that provide
nutrition from all the major food groups:
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Grains
Vegetables/Fruits
Dairy
Meat and Legumes
• Restriction or elimination of any one food group
can decrease your performance, energy levels
and lead to vitamin and mineral deficiencies.