The ideal diet for a swimmer

A swimmer must follow a healthy and balanced diet to cope with the energy expenditure badociated with the practice of physical activity.

What is the ideal diet for a swimmer? What can you eat before and after a workout? And when is it in the race? Nutrition is one of the most valuable tools to conquer and preserve the physical of the role. If you are a professional or amateur swimmer, you must follow a different diet than those who lead a sedentary life, because you will have to meet specific needs for energy expenditure. For an athlete, it is essential to follow a healthy, varied and balanced diet, able to guarantee sufficient energy needs, while preventing nutritional deficiencies and excesses. What dietary habits to adopt daily to optimize the needs dictated by the sport? To combat fatigue, improve the effectiveness of training, encourage energy recovery and increase its performance, the swimmer must know and follow the rules of adequate nutrition. It is advisable to avoid the "diy diet" and appeal to a good nutritionist who can develop a diet that can meet the needs of the athlete based on his individual characteristics and goals to pursue.

For more information on the subject we interviewed Giovanni Mazzuca, a biologist and nutritionist specializing in sports. For almost two years, he trained and supervised the Anzianotti team of lifeguards.

What is the ideal diet for a swimmer?

It should be noted that each swimmer has different needs and requirements depending on the objectives to be achieved and their specialization. For example, a sprinter who participates in short races such as 50 and 100 meters and which lasts an average of 25/90 seconds will have slightly different nutritional needs than a cross-country skier who, on the contrary, participates in long races. like 800 and 1500 meters with an average duration. 10/25 minutes or in the bottom by swimming in free tanks, where you compete for more hours. Swimming is a sport that requires high energy consumption. In the swimmer's ideal diet, he should never lack complex carbohydrates, proteins (preferably of high biological value). promote muscle repair After training, good fats from, for example, extra virgin olive oil or dried fruits such as almonds, walnuts, etc., must of course not lack rich fruits and vegetables in minerals and vitamins. The feeding of a swimmer involves many variables and difficulties. An athlete, to be considered as such, must first understand that nutrition is a key part of his career and a cornerstone of his success. It is therefore necessary to respect as much as possible the indications given by the professional, avoiding the "DIY", especially during the days of competition.

Which dietary patterns are recommended?

Considering the individual variables (age, bad, presence of possible pathologies, blood sugar, cholesterolemia, etc.) and goals to reach (Weight loss, performance, body recomposition, etc.), a swimmer can be subjected to any type of nutritional approach such as diets rich in carbohydrates or low carbohydrates, but also the approaches of fasting cyclized or intermittent.

How long before entering the pool is it possible to eat?

Usually, it is recommended tonutrient intake within 2-3 hours before the start of physical activity. However, this is almost never possible because of the academic commitment of younger athletes or the professional commitments of high performance athletes. Therefore, it is essential to consume a greater number of reduced meals during the day by inserting snacks before and after workout, rather than consuming only the 3 main meals, namely breakfast, lunch and dinner.

What to eat before and after a workout or a race depending on the different hours of the day?

With regard to training which is usually done at lunch time, afternoon tea should include a source of complex carbohydrates (pasta, bread, cereals, potatoes) and a source of protein (dairy products, meat, fish, salami, etc.). At this point, it is best to avoid or limit as much as possible the consumption of vegetables and fats, as these slow down the absorption of other nutrients and can cause a feeling of heaviness. . After training, it is very important that the time between the end of training and refueling is 30 to 45 minutes. In this case, the meal should include a mixture of carbohydrates (about 1-1.5 g / kg of body weight) for the restoration of muscle glycogen, protein (15-30 g) for muscle repair and fruits and vegetables rich in salts. minerals and vitamins. If the athlete is unable to prepare this meal, you must find alternative solutions such as energy bars meeting these requirements or convenient snacks such as a salami and fruit sandwich or a low-fat Greek yogurt. fat and fruit. Even after training, you should reduce the amount of fat to help absorb other nutrients. If the workout is completed in the morning, you must have a light breakfast for at least 60 minutes, but you must provide the necessary nutrients (eg, toast with sausages) and re-enter after the breakfast. training by following the instructions above. With the evening workout, a snack should be added 2 to 3 hours before the start of training, then reinstated in the post using dinner. Regarding the competitions, however, everything depends on the time of the competitions. With the morning races, you have to consume one good breakfast with carbohydrates and protein and possibly snack 2 hours before the race. Solid snacks such as fruits, bars or crackers with honey or fruit jam, or liquids such as gels or energy drinks made from carbohydrates. During the afternoon shopping, besides breakfast, pay attention to the lunch which must be composed of a mixture of complex carbohydrates and a source of protein.

What tips to ensure fast recharge during the submission period?

From my personal experience, during the races, I recommend reloading mainly with gels, energy drinks or bars. It must be remembered that tension can play tricks on certain occasions and that many athletes do not tolerate well solid food, both for lack of appetite and for fear of feeling heavy during the race.

Complex carbohydrates and proteins: how to eat them?

Complex carbohydrates and proteins should not be missedfeed a swimmer. They can be eaten individually or in the form of a single dish much more convenient (example: grated parmesan pasta or roasted sausages).

Why should fruits and vegetables never miss a swimmer's diet?

Fruits and vegetables should never miss a swimmer's diet because they bring many minerals and vitamins. In addition, the fruit brings simple sugars and is a great alternative to offer in snacks. As for vegetables, they should be avoided or limited only in the field of training or competitions, as they can hinder the absorption of other nutrients, cause a feeling of heaviness or gastrointestinal discomfort.

What is the good daily intake of carbohydrates?

Good carbohydrate intake changes based on many variables such as: age, gender, athlete level, individual workout duration, number of weekly hours of workout, the type of training, etc. However, the guidelines indicate a quantity ranging from 4 to 7-8g / kg per day.

And the total daily caloric recommended?

The caloric mountain is of course subjective, much depends on the basic metabolism of the subject and his way of life. Generally, the caloric requirements are divided into:

• About 50% of total calories from carbohydrates;
• 20% to 30% of total calories from fat;
• 20% to 30% of total calories from protein.

What are the myths to dispel on the diet of a swimmer and, more generally, an athlete?

There are several of them. Among the most recurrent ones: "I'm quick to lose weight", "I can eat what I want, I train so much" or "I can not drink so much because I feel bad at ease ".

What is the importance of hydration and why?

Hydration is essential for an athlete, but especially for the swimmer. Indeed, by getting into the water, many athletes do not feel the need to hydrate enough and perform full workout sessions without replenish liquids and lost mineral salts. It should not be forgotten that only slight variations in the water balance are sufficient to prevent the negative effects that can cause fatigue and exhaustion, resulting in a decrease in performance, but also cramps and, in the worst case, accidents.

How many liters of water do you drink?

There is no fixed quantity. An athlete can be normoidratato by drinking less water than another dehydrated one. It depends on many factors such as: musculature, type of subject feeding, etc. In principle, a swimmer should drink about half a liter of water (in small sips) every 40 minutes. This is a good rule rehydrate with water moderately mineralized or with mineral-containing beverages (especially during warmer periods).

What is the difference between a balanced diet and an integration?

A balanced diet provides our body with everything it needs. When this is not possible or you have to go to some macronutrient recipes difficult to access by eating alone or promoting faster and more efficient recovery between workouts, integration comes into play.

Supplements for swimming: are they effective? Advantages and disadvantages?

An integration followed and monitored by a professional of the sector it does not have any particular disadvantages. The pros are numerous. For example, you can accelerate the recovery between training sessions in the event of a double session allowing the athlete to perform better or to lessen or relieve the stress of the athlete or you can always encourage the athlete anabolic processes. It can promote an increase in muscle mbad, but also intervene on a possible nutritional deficiency in order to improve the health and consequently the performance of the athlete.