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Nutrition for SwimmersProvided by Lee Ann DiBiase MS,RD/LD - Nutrition Counseling - www.leeanndibiasenutrition.comSIMPLE RULES OF EATING WELL |
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Eat balanced diet. Utilize the Food Pyramid www.mypyramid.gov as a guide.
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Carbohydrates are important!!! Do not skimp!!! - Major source of energy in swimming - Spares use of protein for energy-so protein can be used for muscle recovery and repair. - Source of assorted vitamins also required by your body.
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Eat before practice and AFTER practice. - Pre-practice food should be carbohydrate. - One hour pre-practice .5 g/pound of body weight - Two hours pre-practice 1g/pound bw - Three hours pre-practice 1.5g/pound bw - Four hours pre-practice 2g/pound bw
Post-practice-get .7 grams of carbohydrates per pound of weight into your system within 30 minutes. Then continue to eat carbs with some protein-you will feel better for future practices, especially two a days.
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Hydration (Yes, you can dehydrate in the pool) - See Hydration Guidelines for details
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BOTTOM LINE: To train hard, compete well, and keep up with school you need to eat well! Skipping meals is not an option. Eating highly high sugar and fat foods will not get it done processed,. You require a lot of your body repay it with nutritious, whole foods.
ENERGY NEEDS Worksheet
Calories: Average caloric requirements:
(a) Weight in # x 10=calories at rest (REE)
(b) (REE) + base calories= everyday activities
(c) 9 calories x minutes swimming per day= caloric needs of
Workout.
Add together a+b+c=calories for the day
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Carbohydrates: 3 grams per pound of weight
Protein: .6 grams per pound of weight
Fat: .45 grams per pound of weight
Will you get this all from food? Probably not. You will need to look at sports drinks, energy bars, meal replacement drinks to meet your needs.
