Nutrition for before and after swimming
January 28, 2022
Every athlete's diet should not only meet their nutritional needs, but also support their emotional health. Meaning, there should be a balance between metabolically healthy and personally satisfying foods.
Every athlete's diet should not only meet their nutritional needs, but also support their emotional health. Meaning, there should be a balance between metabolically healthy and personally satisfying foods. For swimmers, finding the right balance makes it more realistic for them to achieve their highest potential as an athlete.
BEFORE TRAINING
The goal should always be not to overwork your digestive system. It needs to last you a long time, so it's important to keep it healthy. Some athletes put so much strain on their digestion that they develop harmful food intolerances which can cause serious health problems. It's best to choose foods that are low in fat, easily digestible and not too high in fiber. These foods should be able to provide your body with energy quickly with minimal digestive wear and good nutrient absorption. Thirty to sixty minutes prior to exercising, you should avoid fatty, protein-rich foods and choose fast-digesting carbohydrates instead.
Ripe banana, toast, bread or crackers, light vegetable drinks, skim and/or lactose-free milk, soluble or soft oats, jam, plums, quinces, date paste, honey, and even low-fiber baby food are all good foods for this purpose.
Pre-packaged foods such nutritional bars, jellies or ready-made smoothies are other great options to consider. It is important to be conscious of the emotional aspects of your diet, that is, it should taste good to you and make you feel good. That is why you should always be looking for individual solutions, especially when it comes to portion size.
AFTER SWIMMING
After swimming is a very important time in which the body needs to store energy in the form of glycogen in your muscles and liver. It also needs amino acids in the form of protein for muscle recovery, and plenty of fats, vitamins and minerals: This is the time to refuel.
Swimming is a very demanding sport, with a high weekly training load that can be enormously hard on athletes' bodies. Your intake throughout the day is important, but what you eat after a training is important to ensure the success of your next workouts. The wrong nutritional strategy can cause higher levels of exhaustion and fatigue that can lead to serious problems.
It's best to have food prepared for when you go to the ocean or pool, to avoid snacking or choosing foods in the moment that won't help you nourish your muscles and other systems or provide you with important benefits. After a hard workout, it's very tempting to go out and buy high-fat, processed food with additives and refined sugars. At this time, it's also important to take special care of your digestive system, after a training that has limited the oxygen and nutrients available to it.
The types of foods to eat will depend on the time of day. Some workouts end right around breakfast time while others come before an important meal like lunch or dinner. This is where you will need refuel as effectively as possible. The strategy of consuming a carbohydrate-to-protein ratio of 4:1 will be very important, especially following double workouts. If you are between meals after a workout, you can have a smoothie, which can be made at home (or purchased), this will depend on time and individual preferences.
Start with a raw salad for important vitamins, with arugula, lettuce, mustard greens, spinach, beets, etc.; a main course of grains such as rice, pasta, gnocchi, quinoa, couscous or durum wheat, legumes in the form of hummus or bean sprouts, with some vegetables such as zucchini, mushrooms, cabbage, kale, carrot, pumpkin or spinach; a second course of beef, chicken, turkey, rabbit, eggs or veggie burgers, tofu or seitan as a protein source; and don't forget about dessert with a base of fresh fruit.
Having a plate that features different colors, smells and textures will make it more attractive and appetizing, and provide more emotional satisfaction along with nutritional value.
ABOUT THE AUTHOR
Jordi Sarola Gassiot is the director of the CeNDieF Center for Nutrition, a Dietitian – Diploma of Human Nutrition and Dietetics from the University of Barcelona (CESNID-UB), with a Degree in Human Nutrition and Dietetics from the University of Vic (UVic), MSc in Health Research from the University of Lleida (UdL), and Level 3 Kinanthropometrist accredited by the International Society for the Advancement of the Kinanthropometry (ISAK), a member and professor of the Catalan School of Cineanthropometry (ECC-INEFC), a professor of nutrition at Tecnocampus of Mataró and the Parc de Salut Mar, all of which are affiliated with the Pompeu Fabra University (UPF).
Find more information about Jordi Sarola and his nutrition center at www.cendief.cat.