Why is nutrition important:
Motivation, training and the genes you get from your parents are considered by many athletes and coaches to be the most
important factors for successful athletic performance. However without proper nutrition you will not reach your full
potential. A healthy diet is one that provides us with enough energy we need from the correct types of foods in the right
amounts. A swimmer’s diet for is based on a healthy diet with a few differences. As a swimmer the role of your diet is not
just to keep you healthy but also to meet the extra needs your body has due to the extra training you do. What you eat
will affect your ability to train, recover between training sessions and compete. So to achieve a well-balanced diet to lead
a healthy life and to give you that extra edge for your swimming it is the basic nutrients that are important and the amounts
and balances of these nutrients that you eat.
Top 5 Nutrition Tips for Athletes:
1. Load Up on Carbohydrates
Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as
glycogen.
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Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and
vegetables, to achieve maximum carbohydrate storage.
Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20
minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working
muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit
juice are also excellent choices.
Reload on carbohydrates after intensive exercise, too. Since you don't need quick energy, it's best to choose
less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a
rich array of nutrients.
2. Get Enough Protein, But Not Too Much
Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.
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Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day.
That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per
kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete
Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat
high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
Drink up. Milk is one of the best foods for recovery after an event, because it provides a good balance of protein
and carbohydrates. Milk also has calcium, which is important for maintaining strong bones.
3. Go Easy on Fat
For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low. Most
athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such
as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.
4. Drink Fluids Early and Often
Intense exercise, especially in hot weather, can quickly leave you dehydrated. Because intense exercise makes you lose
fluid quickly, it's a good idea to drink fluids before as well as during an event. Athletes should drink 8 to 12 ounces of
fluid every 10 or 15 minutes during an event.
5. Replace Lost Electrolytes
Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them,
reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water
to get the best balance of fluid and electrolytes.
10 Foods Swimmers should be eating:
1. Nuts: All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal,
or just grab a handful on the way to practice.
2. Seeds: Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E. Eat them like you would nuts.
3. Ready-to-eat cereals: Cereal is fortified with nutrients such as folic acid, iron and vitamins A and E, making them a
good source for these micronutrients. Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal
with too much sugar. Cereals with less than 8 or 9 grams of sugar per serving are best.
4. 100% orange juice: Increasingly, you can find calcium and vitamin D- fortified OJ. Orange juice is naturally a good
source of folic acid and vitamin C. Don’t guzzle it though! Orange juice can be a significant source of calories when more
than a cup and a half is consumed daily.
5. Beans: Magical indeed! Full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your weekly (or
daily) diet. Roast them for a crunchy snack, top a salad or burrito, or throw them in with diced tomatoes for a hearty
pasta dish.
6. Low-fat cheese: An easy snack or serve it mixed into casseroles, pasta and in sandwiches. Low-fat cheese is full of
calcium, potassium, and protein.
7. Low-fat yogurt: “Nutrient-rich” is an understatement! Yogurt is a good source of calcium, vitamin D, potassium and
protein. Go for Greek varieties if you are looking for extra protein. It’s great as part of a meal, as a snack, or dessert.
8. Low-fat milk or soymilk: Dairy milk is a natural source of calcium, potassium, protein and vitamin D. If soymilk is your
go-to, make sure it is fortified with calcium and vitamin D. Many athletes use flavored milk (chocolate milk) for a postworkout recovery drink.
9. Dark-green leafy vegetables: These veggies like kale, spinach and collard greens offer iron and calcium. Pair these
veggies up with foods high in vitamin C, or serve with meat to maximize the absorption of iron from the vegetables.
10. Orange fruits and vegetables: Loaded with vitamins C, E, A, and potassium, these help your immune system stay
healthy.
8 Tips for Swim Meet Days:
1. Eat a Good Breakfast
You've heard, "It's the most important meal of the day," right? Well it's true! Start the day with a breakfast containing
carbs (such as whole-wheat bread or cereal) and a source of protein (such as eggs, yogurt or milk).
2. Don't Light-Load or Skip Lunch
Lunch should be hearty and represent as many food groups as possible, including whole grains, lean protein, fruit,
vegetables and low-fat dairy.
3. Focus on Carbs for Energy
Choose whole-grain bread, crackers, cereal and pasta for lasting energy. Save the sports drinks for an energy boost
during endurance sports or training sessions lasting more than an hour.
4. Spread out Protein Foods
Muscles love protein. It helps them stay strong, recover from intense exercise and build more muscle over time. Young
athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as deli
meat on a sandwich at lunch or an egg with breakfast.
5. Use Caution with Fatty Foods
Fatty foods slow digestion, which is not ideal for the athlete facing a competition. Greasy, fried foods and fatty desserts
are filling and may leave you tired and sluggish on the courts. Skip the french fries or pizza before competition, and keep
the fat content on the light side.
6. Eat with Food Safety in Mind
Nothing is worse than food poisoning. Keep cheese, yogurt, deli meats, eggs and salads made with mayonnaise in a
refrigerator or cooler. Shelf-stable items such as nuts, granola bars and fresh fruit can be tossed into your duffel bag
without a problem.
7. Flow with Fluids
Dehydration is a recipe for poor performance. Stay hydrated by drinking plenty of water during the day leading up to a
game, especially in the two to three hours before game time. Continue to drink during the game (about a 1/2 cup every
15 minutes) and afterward to rehydrate after sweat loss.
8. Timing Is Everything
When you eat is just as important as what you eat. Your body needs two to three hours to digest a regular meal such as
breakfast or lunch before competition, while a small snack such as a granola bar can be eaten 30 minutes to an hour
before competition. Here's good advice for eating before a competition: load up at meals but don't overeat, and keep
snacks light as you get closer race time.
Swimmer Menu:
Breakfast:
 Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in
carbohydrates.
 Avoid high-fat choices such as bacon, sausage or biscuits and gravy.
 For breakfast on the run, pack containers of dry cereal, crackers, juice or dried fruit such as raisins and apricots;
or pack fresh fruits such as apples or oranges.
 If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes. Avoid
breakfast sandwiches, sausage and bacon.
Examples:
Orange juice
Fresh fruit
Low-fat yogurt
Pancakes with syrup
2% or skim milk
or
Plain English muffin
Strawberry jam
Scrambled Egg
Orange juice
2% or skim milk
Lunch and Dinner:
 Select pastas, breads and salads, you can select thick crust rather than thin crust pizza for more carbohydrates.
 Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as
pepperoni and sausage.
 Emphasize the bread in sandwiches, not the condiments, mayonnaise or potato chips. ·
 Avoid deep fat fried foods such as french fries, fried fish and fried chicken.
 Choose low-fat milk or fruit juices rather than soda pop.
Examples:
Large turkey sandwich on 2 slices of Whole-wheat bread
Slice of low-fat cheese
Lettuce, Tomato Fresh vegetables (carrots and celery strips)
Low-fat yogurt
Fresh fruit or fruit juice
Or
Minestrone Soup
Spaghetti with Marinara Sauce Salad
Italian Bread
Fresh Fruit
2% or skim Milk
Sherbet
or
Chili on a large baked potato
Whole grain bread or muffin
Low-fat chocolate milkshake
Fresh fruit
Or
Thick crust cheese and vegetable pizza
Side salad
Fresh fruit
2% or skim milk