Nutritional advice
A balanced, varied diet will help you to achieve your swimming potential. All swimmers need to ensure that they:
- have the correct amount of energy for growth and development;
- have the right foods to build and maintain strong bones;
- need to be fit and healthy and not ill as much of the time as possible;
- need to recover as quickly as possible;
- have the ability to get to and maintain an appropriate weight;
- be able to concentrate on training and school/work.
In other words food and fluids will affect swimmers on a daily basis and shouldn’t be left to chance.
E - Energy – get yours from carbohydrates
A - Attitude – a positive attitude towards food choice is essential
T - Tasty – taste is important, always try to make food tasty
W - Water is essential for life and for swimming
E - Enjoy your food it puts you in a good mood when you enjoy it
L – Little and often is the best way to stay energised
L – Lots of fruits and vegetables benefits your immune system
S – Spend some time planning and organising your snacks and drinks
W – Worrying about food at competitions should be a thing of the past
I – Invest in good quality food not cheap convenient food
M – Make breakfast an essential part of your preparations
W – Water bottles need cleaning regularly
E – Energise to survive the rigours of long hours training
L – Learn to rustle up some quick, tasty meals on your own
L – Lastly enjoy the occasional treat – you deserve it
Training Diet
Your main challenges are:
- Need to recover as quickly as possible;
- To have variety in your diet;
- Eat at least 5 portions of fruit and vegetables per day (best combination is 3 vegetables and 2 fruit);
- Base meals around starchy, wholegrain (preferably) carbohydrates;
- Eat 2-3 portions of meat or alternatives daily;
- Eat 2-3 portions of milk and dairy products daily.
- Have a low saturated fat intake but include essential fats like the oils in fish.
- To eat suitable snacks around training sessions.
- To keep as hydrated as possible.
- Water, weak squash/cordial or an isotonic sports drink (Make sure you like the flavour and remember to keep on topping up!).
Set simple nutrition and hydration goals and to self-monitor. These could include:
- Eating a good breakfast every day
- Counting up how many portions from each food group you have eaten
- Monitoring your “pee” If you are hydrated it should be pale in colour and lots of it. If it is bright yellow and a small amount you are probably dehydrated and need to drink more
- Planning your snacks and always having the right ones in your bag
Suitable Snacks
Need to recover as quickly as possible;
- Bananas
- Milkshakes
- Yoghurts
- Chicken sandwich
- Raisins
- Teacakes