Swimming is an excellent form of exercise. It burns a considerable amount of calories, improves cardiovascular and strength conditions, and is relatively impact-free on the knee and ankle joints. When one is beginning a swim training plan, though, it is important to consider nutrition. Swimmers need to consume a higher amount of calories than non-swimmers but also need to eat healthy foods that will help promote greater performance.
Calories
Calories are the unit of measurement for how much energy is going to be supplied by the food. It is important for swimmers to eat more calories than an inactive individual. As an example, world-class swimmer Michael Phelps typically consumes 12,000 calories a day during his intense training. Compare that number to the recommend 2,500 to 3,000 calorie/day diet recommend by the U.S. FDA for an average male adult.
That being said, most swimmers are not Olympic-caliber and require nowhere near as many calories for their training purposes. The American Dietetic Association recommends between 3,000 to 6,000 calories per day during training. The additional caloric intake is necessary to fuel the body and replace the calories consumed while swimming.
Carbohydrates
Carbohydrates are essential for helping the body maintain a high level of energy during training. They are the first energy source a body will turn to perform physical activity.
The building block for a swimmer's meal plan should be carbohydrates. Experts recommend around 60-70 percent of the diet should consist of these sources of energy. Without a sufficient amount of carbohydrates in a diet, the body will turn to stored fat and proteins from muscle for energy. By doing so, muscle breakdown in the body is increased, and a negative impact is felt on the swimmer's overall fitness.
Healthy sources of carbohydrates include: whole grain bagels, oatmeal and whole grain cereals, fruit, vegetables and carbohydrate-based nutritional bars.
Protein
Protein is an important part in anyone's diet. It helps build and maintain muscle mass and is instrumental in the body's ability to burn fat. Muscle tissue is prevalent throughout the human body, and protein is vital to feeding the muscular system.
For swimmers, it is not particularly important to overload on protein. The amount of protein consumed should be in the range of 15-20 percent of total diet. Any more than this will cut into the amount of carbohydrates and healthy fats needed for ideal swim conditioning. Additionally, proteins are more slowly digested and can interfere with training if consumed too close to the start of a swim session.
Healthy fats
Most people hear the word "fat" and instantly conjure up negative images and thoughts of items from a fast food menu. With better education, people can come to realize that fat falls into different categories. One of these is "monounsaturated" fats.
In addition to complex carbohydrates and lean protein, swimmers should also include monounsaturated fats in their diets. Monounsaturated fats come from such sources as olive oil, nuts, seeds and avocados. These fats are vital in the proper functioning of one's heart, lungs and digestion. Nutrients are more completely absorbed into the digestive system when one includes monounsaturated fats in her diet. Healthy fats are also very important to the human immune system by helping promote healthy functioning.
Fluids
Unlike other physical activities, it can be difficult to notice the loss of fluids while swimming. When one is partaking in a sport requiring running, the amount of sweat can make one cognizant of the amount of fluids his body is spending. While swimming, though, perspiration is barely noticed. To combat potential dehydration, it is important for a swimmer to make sure he is drinking plenty of fluids.
Water and sports drinks, such as Gatorade or Powerade, are excellent choices to keep on deck during training sessions. These will help maintain hydration in the body. Outside of the pool, real fruit juice and milk supply necessary nutrients for optimal swimming condition. Sugary drinks, such as soda and juice drinks that are not 100% fruit juice, should be avoided as they will provide empty calories and do not offer the nutritional value of healthier beverage options.
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