Nutritional RequirementsFood Groups
Carbohydrates Carbohydrates are a swimmers main energy source and must be consumed before and after exercise to also aid recovery (Jennifer Nall, 2011). Carbohydrates are stored for energy and are the fuel the body needs to perform at the highest level. It turns first to carbohydrates for its energy, transforming it to glucose, before fat or protein (Wade Harle, 2010). Without the energy provided by carbohydrates the body will not be able to train and compete as well as it should so over half of a swimmers diet should consist of them as either wholegrain or multigrain (Erin Beck, 2011). Proteins Protein is essential as it fuels growth, maintenance and repair, muscle development and cell regeneration (Andy Yurechko, 2011). Because of proteins effects on the body, it is best consumed after a race or training session to aid in recovery so you can perform in peak condition next time (Wade Harle, 2010). Protein is important for both building and maintaining muscle mass and should account for 20% of a swimmer's diet. It is also important that vegetarian swimmers consume enough protein and must take extra care when planning their diets (Erin Beck, 2011). Fats Fats are important to any diet and are an essential nutrient the body requires to function properly (Ryan Devon, 2011). Fats provide the body with energy but take longer to digest so should be eaten in moderation (Erin Beck, 2011). Fats consumed should be mono and polyunsaturated fats and saturated and trans fats should be kept to a minimum so body fat levels remain low (Jennifer Nall, 2011). Low body fat is an advantage, since swimmers move their weight through water however; some body fat in the right distribution may enhance flotation. When training for more than an hour, the body uses mostly fats for energy (AIS Sports Nutrition, 2009). |
It is vital that the components of a swimmers diet includes carbohydrate, protein and fat sources to maintain health. Carbohydrates are important as they are the main energy source of the body, protein is essential for muscle development, growth and repair and fats are needed to for general health of the body, but only in moderation. |