A Guide To Proper Nutrition For Swimmers

Having the correct nutrition is critical to meet the challenges of swim training. Having a lack of proper nutrition can cause swimmers to face fatigue, depletion of hydration and glucose levels, all of which inhabit performance. Here are some tips to get the correct nutrition to fuel you for your swim.

Why hydration is important

Both water and salt losses need to be replaced as dehydration can negatively affect performance. With the high-intensity training, heated pools, and exposure to hot temperatures, this can lead to high losses of fluid and sodium via sweating. Fortunately, dehydration can be avoided through a disciplined hydration plan followed before, during, and after training and competition.

Why fueling is important

High-volume swim training relies heavily on carbohydrates to fuel working muscles. Even a few hours of training can seriously deplete swimmers’ glycogen levels, the major source of energy derived from consuming carbohydrates. When your glycogen levels drops, your performance suffers. It is important to refuel your glycogen levels to avoid any energy depletion.

Start the training session right

Before you start your training, it is advised that swimmers drink 14-20 ounces of water or a sports drink before they start exercising. You should also be sure to rehydrate periodically throughout your training session, consuming energy gels at the same time to help refuel your glycogen levels (Most gels are designed to be consumed every 20-45 minutes).

Many swimmers show up to morning training on an empty stomach. We suggest any of the following examples of high-carb options to help start your day:

- Toast, jam, and fruit juice

- Fruit smoothie

- Meal replacement drinks

- High-carb bars, energy gels, or energy chews

- Cereal with fruit and low-fast or skim milk

- French toast or pancakes

- Bagel or English muffin

- Small roll or sandwich

Work and other commitments may determine when you can get in the pool, resulting in just being able to have a small snack before your swim. For energy boosting snacks, try to focus on smaller, higher GI carbohydrate foods which will be quickly absorbed and cause less strain on the gut. Good options for this are:

- Isotonic sports drinks

- Bananas

- 1.5 carbohydrate energy gels

- 1 large cereal bar or carbohydrate based energy bar (low fibre)

Recovery

It is during the recovery period that repair to damaged muscle fibres occur, leading to greater muscle strength and endurance. Swimmers who work on their recovery reap the rewards. The main fuel used during training is carbohydrate in the form of muscle glycogen. It is important to restock your glycogen stores after training especially when recovery between sessions is less than 8 hours.

Eating healthy sources of protein and carbohydrates immediately following the training session enables sore muscles to recover quicker. The sooner swimmers consume these nutrients, the sooner the healing process begins. The following recovery snack and meal options greatly improve the recovery process:

Recovery snack options:

- Rolls or bagels

- Sports recovery drink/recovery bar

- Fruit smoothie

- Low-fat chocolate milk

- Protein bars

- High-carb bars, energy gels, and energy chews

Recovery meal options:

- Eggs

- Milk

- Meat

- Fish

- Soy products

- Whole grains

- Nuts

- Fruit

- Vegetables

- Beans 

Timing is key to optimal recovery and nutritional recovery strategies should begin within the first hour after training! At ProSwimwear, we have a great range of nutritional products that can help you be prepared and recover from a swim quicker, inlcuding hydrational tabs, energy gels, and recovery drink tubs.