Swimmer's Diet – What Should It Include and What to Avoid?
The Swimmer's Diet – What Should It Include and What to Avoid? The success of an athlete consists of hard work, time commitment, sacrifices, and lifestyle. If each of these elements were expanded upon, it would create a complete recipe for achieving success.
Focusing on the last point, diet naturally comes to mind. Swimming is a unique sport because the athlete performs in an environment unnatural to humans: water. The body tires differently, burns calories differently, and regenerates differently after the exertion.
What Role Does Diet Play for Swimmers? Can diet help with muscle recovery? What should it include, and what should be avoided?
Diet for Swimmers
Swimming engages multiple muscle groups, including respiratory muscles and the diaphragm. The body is forced to use more oxygen because swimmers frequently submerge their heads underwater, cutting off access to air. This often leaves swimmers feeling completely "drained" of energy. It's no surprise that swimming is said to "exhaust" the body.
In such circumstances, it is essential to pay attention to diet. Why? Food is our fuel. The better the fuel, the healthier and stronger the "engine." Swimmers are perpetually hungry, and the amount of food they consume often astonishes those outside the sports world. This is another reason to ensure meals are well-balanced, satisfying, and healthy.
Replenishing calories—energy derived from food—is key to success.
- Before training, a small, light, and filling meal is essential, such as oatmeal with a banana or scrambled eggs.
- After exercise, it's important to eat more, incorporating plenty of vegetables and fruits.
- Good carbohydrates include various types of grains, as they are light on the stomach yet filling.
- From meats, poultry and beef are the best options, as they cause the least acidity in the body.
Don't forget hydration. The more water you drink, the better your digestion and intestinal function. The minimum daily water intake is 1.5 liters.
Additionally, supplement lost electrolytes and vitamins, particularly calcium, potassium, magnesium, and vitamin D3.
What to Eat Before Swimming Competitions
Competition days are special for athletes, so the meal schedule and composition must also be carefully planned.
The best snacks between events are bananas, as they are rich in high-energy nutrients. Oat bars are another great choice. Always opt for foods that are gentle on the stomach. On these days, eat cooked vegetables rather than raw ones.
The main meal during a competition should avoid fried foods; a light soup is a good option. A few days before the event, consider preparing beet juice, which helps alkalize the body. Liver is also recommended as it supports blood transport and oxygen delivery to the muscles.
For competitive swimmers, mineral salts in the form of water-soluble capsules are also part of the diet. Surprisingly, small amounts of sweets are allowed. Why? They provide energy, which can be stored for the race and used for greater power.
Diet for Junior Swimmers
The primary rule in a young athlete's diet is variety. The diet should be balanced to support the body's development. Plates should include a wide range of vegetables and meat as a source of protein. For a plant-based protein alternative, legumes such as beans, lentils, and chickpeas are excellent options.
Healthy eating can also be enjoyable and delicious. The absence of sweets and fast food doesn’t have to mean endless sacrifices. The internet offers numerous recipes that transform unhealthy meals into nutritious and wholesome options. Good nutrition improves the body's overall functioning. If you're unsure where to start, consider consulting a specialist who can create a personalized meal plan tailored to your needs.
Author: Zuzanna Dzwonnik – swimmer, multiple medalist of the Polish Senior, Youth, and Junior Championships. Specialist in individual medley and breaststroke.