NUTRITION FOR SWIMMERS

Periodization and Nutrient Timing

IT’S NOT JUST ABOUT CALORIESWhat KIND of food is important!

CONCEPTS TO KNOW

• Periodization and Nutrient Timing• The right macronutrient at the right

time• Carbohydrate matching• Protein timing

• Glycogen• How the body stores carbohydrate• Most efficient fuel source for the

body

• Perpetual Anabolism• Body Composition V BMI• Recovery

CARBOHYDRATE

Carbohydrate is primary fuel for swimmers

• < 2 min is fueled predominately by carbohydrate

• Long distance = aerobic but…

• Sudden bursts = carbs as fuel

Amount of carbohydrate needed dependent on training schedule

• Training drains body of glycogen stores

• Fueling before and after practice important

Think “Dose” & “Distribution”

Spread protein intake evenly throughout the day.

PROTEIN

PERIODIZATION & NUTRIENT TIMINGTIMING MACRONUTRIENTS TO MATCH TRAINING SCHEDULE

PERPETUAL ANABOLISM

KEEPING THE BODY IN A CONSTANT STATE OF REBUILDING & REPAIRING

WHAT FOODS HAVE CARBOHYDRATE?

Carbs

Carbs

Plant based protein: soy, pea

RECS FOR SWIMMING

• Start consuming carbs soon after swim

• Muscle is sensitive to carbohydrate intake after swimming (45 minutes)

Goal 1: Replace glycogen used in workouts

Goal 2: Protect from muscle breakdown/ rebuild muscle

Twice A Day

• Start consuming carbohydrate soon after swim

• Eat another carbohydrate snack every hour X 3 hours

• Immediately post practice

• 2 cups lowfat chocolate milk

• Deli meat sandwich on whole wheat bread/fruit

• Fruit smoothie made with greek yogurt

• Protein recovery shake

Twice A Day

• See above + add:

• Whole grain bagel

• Banana

• PBJ

REAL FOOD

CARBOHYDRATEHOW MUCH & WHEN & WHAT

TAKE HOME MESSAGE FOR CARBOHYDRATE

• Carbohydrate is the most important fuel source for an athlete

• Discourage fad diets (keto, paleo)

• Encourage whole food sources if > 1 hour from swimming

• Promote recovery and repair

• Post swim – encourage fruits & vegetables for anti-oxidants, vitamins & minerals

• If there is a time for sugary foods it is <1 hour pre or post swim

• Honey packets

• Gels/chews

• Sports drinks

TYPICAL S.A.D. DIET OPTIMAL DISTRIBUTION

PROTEINSwimmers

may need to do this 5-6 times a day

SOURCES & SIZES OF PROTEIN

• Lean beef/chicken breast/pork/fish – 4 oz - ~20 g

• Cottage cheese ¾ cup – 21 g

• 3 eggs – 21 g

• Tuna packet – 4 ounce package

• Beans – ½ cup - 7 g Carbs 7 g Pro

• Milk 1 cup = 12 g Carbs 7 g Pro

• Jerky – ½ ounce – 7 g protein

• Cheese – 1 ounce – 7g protein

HYDRATION• Sip water throughout the day

• Sip Gatorade during training sessions > 45 minutes

• Replace water lost by sweat

• Weigh before & after

• Drink 20 ounces of water for each ounce lost

• Salt food at meals

• Eat salty snacks

• Eat foods high in potassium, magnesium

• Bananas

• Nuts/seeds

• Spinach

• Beans

• Dark leafy greens

BODY COMPOSITION VS BMI• BMI – is not a good measure for overweight in athletic population

• Body Composition – ratio of lean mass to fat mass

• Goal is to maintain lean mass during competition season

• Goal is to add lean mass during periods of weight training

Focus on proper fueling for your sport and the body composition

will take care of itself.

Parents of pubescent teens – don’t stress body composition -encourage proper diet

WHAT ATHLETES NEED TO DO

• Listen to your body

• Have a plan (& plan ahead)

• Keep a performance diary

• Foods (Calories, Protein, Fat)

• Weight

• Performance

• Hydration

PERFORMANCE DIARY• Don’t overthink this!• Record food & fluid amounts & time consumed• Record hours of sleep• Record time in pool, length of workout & perceived exertion of

workout• Look for patterns!

• I swim well when I eat ……• My legs felt dead when I …….

• Don’t worry about breaking it down into macronutrients!!!!

HAVE A PLAN/BE INDEPENDENTA S K Q U E S T I O N S I F N E C E S S A RY B U T L E A R N TO TA K E C A R E O F YO U R N E E D S

• Take 10 minutes before you go to bed

• Look at your schedule for the next day

• Pack snacks

• Prep your breakfast

• Don’t wait for your parents to ask you if you did this!

• Don’t ask your parents to make your breakfast!

WHAT PARENTS CAN DO

Let the coach be the coach

Have the right foods available

Don’t talk to them about Macros – talk to them about food.

Encourage self-sufficiency

Teach them to cook

(don’t make them a sandwich – teach them HOW to make a sandwich)

Allow them to fail

RECOVERY