Nutrition for Swimmers - TeamUnify · 2017. 5. 22. · Ten Tips for increasing performance and recovery for swimmers. 1. Nutrition plan should be treated as part of the daily plan

Nutrition for SwimmersInformation received from USA Swimming’s Nutrition Consultant

Presented By Jon Karr

Nutrition for SwimmersInformation received from USA Swimming’s Nutrition Consultant

Presented By Jon Karr

Poor Nutrition’s Effect on SwimmersPoor Nutrition’s Effect on SwimmersPoor Nutrition’s Effect on SwimmersPoor Nutrition’s Effect on Swimmers

Increased perceived exertion – it feels like we are trying harder than results are showing

Shortened time to exhaustion – it takes less time during practice until we are exhausted

Increased time for recovery – with a matter of 5practices it is important to recover quickly

Suppressed immune system functioningmore illness

Poor Nutrition’s Effect on SwimmersPoor Nutrition’s Effect on SwimmersPoor Nutrition’s Effect on SwimmersPoor Nutrition’s Effect on Swimmers

it feels like we are trying harder than

it takes less time during practice

with a matter of 5-10 hours between practices it is important to recover quickly

Suppressed immune system functioning – poor nutrition will lead to

Ten Tips for increasing performance and Ten Tips for increasing performance and Ten Tips for increasing performance and Ten Tips for increasing performance and

recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.

1. Nutrition plan should be treated as part of the daily plan

• Training days, meet days, travel days and recovery days should always be thought about ahead of time.

• When eating on a whim it is easier to make poor choices than when meals have been planned ahead of time.

• Make the time and effort to plan and prepare nutritious meals and snacks in order to optimize performance and recovery time




recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.2. Water, Water everywhere… don’t forget to drink.

• Water has many vital benefits to human body performance.

• Water will enhance performance by regulating core body temperature and helping to transport essential nutrients to tissues in need.

• By staying well hydrated our body does a better job of clearing waste from the body and preventing infection and illness.

• To make sure that you are properly hydrated all you need to do is look at your urine. Your urine should look more like lemonade and less like apple juice.

• 2% water loss during practice can affect performance. Be sure to drink fluids during workout!





3. Plan Ahead

• If you find it difficult to eat healthy while on vacation or at a meet it’s because you aren’t planning well enough. By taking a little time to plan meals or pack healthy snacks you can be sure to get what you need to maintain a healthy lifestyle suitable for high performance.




recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.4. Cook With Color

• It is essential to maintain the nutrient density of your food choices.

• Vibrant fruits and vegetables are a great place to get nutrients.

• Shop the perimeter of the grocery store. That’s where all the fresh food is.


recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.• Swimmers should eat 10 servings of fruits

and vegetables (not the recommended 5)

• High calorie snacks are not “bad” for swimmers. We burn tons of calories while at the pool. When choosing a high calorie snack make sure you choose one with lots of vitamins and minerals. Examples of snacks that are high in calories and other great nutrients are:

• Nuts/Seeds• Avacados/Fish• Dark Colored Veggies• Granola• Whole grains rather than white

carbohydrates


recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.5. More Snacking More Often

• To always be ready for optimal performance it is good to continually fuel the body.

• Swimmers should eat 5-6 times per day.

• You should never let yourself get extremely hungry before you eat or extremely full after you eat.

• If hunger ranged on a scale of 1 (starving) to 10 (uncomfortably full) you should always try to eat when you feel between the range of 3-7 on the scale. This will optimize the intake and make sure that your body is continuously getting what it needs.




recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.6. Be Protein Savvy

• The best place to get protein is from natural sources. Put the protein supplements away and eat something that has the needed protein as well as other nutritional value. As you are consuming protein it is good to remember a few key things.

• Red meat is full of hidden saturated fats (why it tastes so good). It does contain other essential nutrients such as iron, but it is smart to limit the amount of red meat eaten while trying to consume protein.

• Chicken is packed with protein and has less of the hidden saturated fats




recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.7. Recovery Nutrition

• Swimmers continue to tax their bodies more than most athletes. The most important thing to do following a workout is to eat within the first 30 minutes following the workout.

• Following a rigorous swimming workout the snack to kick start recovery should consist of a ratio of about 7g of carbs to 1g of protein (7:1 ratio).

• Following a rigorous workout in the weight room (when muscles are very broken down) the snack should consist of a ratio of about 4g of carbs to 1g of protein (4:1 ratio).





8. Salt Intake

• Hyponatremia (low levels of sodium in the bloodstream) can become a problem in ultra-endurance athletes. Most swimmers shouldn’t worry about this, but if a swimmer is going through long workouts twice a day he/she should monitor salt lines.





9. Fueling the Furnace (carbohydrate beverages)

• It is important to fuel the body as it is working. During workout is a great time to drink a carbohydrate (CHO) beverage. The body is limited by the small intestine when it is absorbing carbohydrates. The optimal absorption rate is between 6-8% carbohydrate solution.

• Gatorade offers a 6% CHO solution and Powerade offers an 8% CHO solution. Both drinks are within the optimal range.

• Drinking Gatorade or Powerade during practice can prolong optimal performance




recovery for swimmers.recovery for swimmers.recovery for swimmers.recovery for swimmers.10. We are all Unique

• Each Athlete has his/her own optimal performance conditions. Pay attention your body at times of peak performance, and try to maintain those conditions so peak performance can be obtained as often as possible.

• Your performance regimen may be different than others.

• Your nutritional needs may be different than others.

• Your performance body size, body weight and body type may be different than others.



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Nutrition for Swimmers - TeamUnify · 2017. 5. 22. · Ten Tips for increasing performance and recovery for swimmers. 1. Nutrition plan should be treated as part of the daily plan