Swimming and the Central Coast go hand in hand! Swimming requires a dedicated commitment to training, incorporating anaerobic fitness although aerobic metabolism increases the longer the distance. Because of high volumes of training and competitions it is important that sufficient nutrients are provided to the body for optimal performance and overall health.
Training diet
Training sessions are usually held early in the morning and many swimmers do not eat beforehand for stomach comfort, lack of appetite or being slow out of bed. Ideally, swimmers should aim to eat breakfast or a light snack prior to training to maximise performance such as liquid meals (Sustagen Sport) as it provides nutrition, maintains stomach comfort and is easy to consume when appetite is poor.
Eating before competition
A high-CHO meal 2 to 4 hours prior to competition is recommended with a drink of water or sports drink. To avoid stomach discomfort, familiar foods low in fibre and fat can be preferred and may include:
- Breakfast cereal & low fat milk
- English muffin or crumpet with jam/honey
- Fruit salad & low fat yoghurt
- Sandwich/roll & salad with lean meat/cheese
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Eating and drinking during competition recommendations
- <30 minutes between races CHO containing fluids (sports drink/juices) or chopped fruit
- 30-60 minutes between races sandwiches with honey/jam/banana or cereal/muesli bars
- >1-2 hours between races a more substantial meal such as a small serve of a pasta/rice based dish with low fat toppings or sandwiches
Despite the water-based environment sweat losses still occur so water bottles should be taken to training and competition and placed in an accessible location to ensure fluids are consumed regularly.[/one_second] [one_third][/one_third]
Recovery
Within 30-60 minutes of finishing a race or session it is especially important to refuel with a meal or snack containing CHO to replace energy stores, protein to speed up muscle repair and fluid to replace sweat losses. Recovery meals include:
- Low fat yoghurt & 600ml sports drink
- Low fat fruit smoothie
- Ham sandwich with a banana & water
- 600ml reduced fat flavoured milk
Final tips
- Competition and training venues do not always have suitable food and fluid options available so swimmers should have a cooler bag with drinks and snacks to fuel requirements.
- Low body fat levels can be advantageous in swimming, for agility, power and technique. Body fat levels can creep up due to injury or time off from training, or if dietary intake is not in line with training requirements.
- For any concerns, issues can be managed by consulting an Accredited Sports Dietitian. Dietitians can personalise a meal plans specific to your needs and training frequency to which will able you to consistently perform your best. Jo Allan, an Accredited Practicing Dietitian and Sports Dietitian on the Central Coast has many years assisting athletes in their specific domain be it pool competition swimming, triathlons, or open water swimming. Call Coast Sport today and book in with Jo to get these systems in place to help you be your best!
This blog has been prepared by Coast Sport massage therapist Ali Redman. Some of you may not know, Ali is in her final year of Dietetics at University of Newcastle.
You can use the button below to book an appointment online with Jo Allan for sports nutrition help or with Ali Redman for sports massage assistance!
Helping the Central Coast Feel Well, Move Well and Perform Well!