Proper nutrition for athletes has been shown to have a profound affect on performance. This is especially true for swimmers. The dietary habits of a swimmer can be the difference between finishing first or second in a close race. Swimmers that eat well are able to train longer and harder and suffer fewer injuries. Swimmers that eat well will also recover from work outs markedly faster and are generally healthier.

Before we look at improving swim performance through proper nutrition let’s review some important details regarding nutrition and calorie intake. 1.) An average male age 11 to 18 daily energy requirements are 2,200 to 2,800. Females within the same age group require 1,800 to 2,100 calories per day. Competitive swimmers will burn up to 700 calories per hour swimming! A 15 year old male swimmer practicing 2 hours per day would need to consume close to 4,000 calories per day to provide adequate calorie intake. 2.) Calories can be ingested through food or liquid (Gatorade for example). 3.) Foods are broken down in to 3 major categories, Carbohydrates, Fats and Proteins. Carbohydrates are the primary fuel for a swimmers workout and for proper recovery. 4.) Complex carbohydrates (oats, fruits, vegetables) are much better than simple carbohydrates (candy bars, cookies, candy).

Below is a list of diet recommendations for competitive swimmers.

• Keep a bottle of water or sport drink (no caffeine) at the side of the pool and sip often during work-outs to avoid dehydration. For long workouts greater than 90 minutes a sports drink or gel in conjunction with water will provide better energy and quicker recovery. Do not gulp sports drinks during practice. Too much carbohydrate ingestion during a workout can lead to cramping and poor performance.
• Avoid soda beverages. The carbonation can cause bloating and reduce proper fluid intake.
• Within the first 30 minutes after practice you should consume a good amount of water, carbohydrates and protein to avoid dehydration and promote muscle recovery. A full meal should be consumed within 2 hours after a practice. This will reduce post workout soreness and speed muscle recovery before your next work out session. Examples of foods and liquids high in carbohydrate content include pasta, potatoes, cereal, bagels, breads, fruits, sports bars (low in fat) and sports drinks. Some protein may be helpful to help repair muscle tissue damage from a hard workout. Too much fat within the first 2 hours after a work out will delay healing and prevent proper muscle recovery. Foods high in fat include some animal products, some nuts and foods made with butter or animal byproducts. Foods high in fat include high fat meats, whole milk, and snacks made with whole milk or butter for example cookies.
• Avoid caffeinated beverages during practice. Caffeine is a diuretic and can lead to dehydration. However, new studies show that a small amount of caffeine 1 hour before a race can improve an athlete’s endurance and reaction time. Nevertheless, routine ingestion of caffeine is not recommended. Caffeine is a diuretic and can lead to dehydration, especially if fluids are not replenished. Also, some athletes may be sensitive to caffeine and can not handle the other side effects associated with a stimulant such as caffeine. Of note caffeine has been lifted as a banned performance enhancer.
• The best pre-practice or pre-meet meals should be high in carbohydrates. Meals should be .5-2.0 grams of carbohydrate per pound of body weight, one to four hours before a practice or meet. An example of a meal providing 100 grams of carbohydrates: 1 bagel with peanut butter and 2/3 cup of raisins.

The old adage, "we are what we eat," should read,
"we are as fast as what we eat!"