Nutritional RequirementsFood Recommendations
Carbohydrates: 4–7 serves a day Swimmers must consume 4-8g of carbohydrates per kilo of body mass. Carbohydrates consumed should be wholegrain, multigrain or wholemeal and white, starchy options should be limited. Proteins: 1–2 serves a day 1-2g of protein per kilogram of body mass is recommended for swimmers. Meats are the best source; however, there are substitutes available. It's important to choose lean meats and avoid skin on poultry or processed meats. Vegetables: 5 serves a day When it comes to vegetables, the more colours that can fit into your diet, the better. Consuming a variety of vegetables every day will ensure that your body obtains the essential nutrients it requires. Fruits: 2–4 serves a day Much like vegetables it's recommended that you consume as many different fruits as you can. Whole fruit is the best option; however juice and canned fruit can also be a substitute. Dairy: 2–3 serves a day Dairy is an important source of phosphorus, vitamin D, magnesium, and protein which are useful for bone health and body maintenance. Dairy also contains essential nutrients the body requires to function properly. It is important to choose reduced fat dairy. Fats, sugars and dessert type foods: 0–2 serves a day It is important in an elite swimmers diet to limit fatty and sugary foods. If you do want desserts, eat them in moderation and choose options low in fat and sugar. Vitamins and Minerals It's essential that the body gets plenty of vitamins and minerals to optimise immune function and maintain health and wellbeing. Blood tests are one way of determining nutrient deficiencies which would require supplements and doctor consultations. For examples see appendix: Food Recommendations Source: Dietician Olivia Warnes |
dmfNeed to consume predominantly carbohydrates, around 4 to 7 serves a day. Aim for 1 – 2 protein serves as well as 5 vegetable serves, 2 – 4 fruit serves and 2 – 3 serves of dairy. Fats should only be consumed sometimes. |