SDA FEATURE NUTRITION FOR SWIMMING FROM THE JUNIOR MEDAL DAY-DREAMER TO THE ELITE ATHLETE KEY NUTRIENTS of protein may be useful at times when session intensity is low and subsequent Energy Intake appetite is high (as is often the case • Energy requirements can be high in swimmers) to help reduce over in swimmers. Males tend to increase consumption of energy dense foods. their energy intake with an increase in energy expenditure. Females, Carbohydrates however, may find it difficult to meet • If there is a short turn around between energy requirements when training two high intensity training sessions that intensity and load is increased. demand use of glycogen stores, choose • Excess energy intake can lead to easy to digest carbohydrate foods that body fat gain and undesirable are unlikely to cause any performance impacting on changes gastrointestinal stress. in body composition. • During high intensity and high-volume • Inadequate energy intake to meet the training blocks, carbohydrate demands of training can cause a state requirements are higher. During of low energy availability. Lowered tapered or easier training sessions, metabolic rate, hormonal disturbance carbohydrate requirements are lower. causing amenorrhoea and suboptimal• It is important to manipulate bone health are all consequences of carbohydrate intake based on training poor energy availability. demands to avoid excess energy intake • Care needs to be taken in discussing and subsequent increases in body fat. body composition with swimmers and• Grab and go carbohydrate snacks are any targets should be individualised useful for the busy athlete with early and performance correlated. morning training or training straight Techniques capable of measuring after school. change in compartments of physique • Quick carbohydrate snacks are useful Fluid important in swimming performance for between swimming events in • Water is a highly efficient heat transfer should be used rather than body mass a competition setting. source. In swimming, there is a transfer measures in isolation. • Carnival requirements are unlikely to of heat energy from the body to the be significantly higher than an average water in most pool and open water Protein training session and swimmers should environments. As water temperature • Lean muscle mass is an essential avoid overconsumption of energy approaches core body temperature, component of propulsive force and dense food sources at carnivals. the ability to cool the body down adequate protein intake is essential reduces and fluid, lost via sweat, for repair and maintenance of lean Fat increases significantly. muscle mass. • An adequate intake of healthy fats • It can be difficult to estimate sweat loss • The type, amount and timing of e.g. extra virgin olive oil, nuts, avocado, in swimmers and is likely unnecessary protein can improve training outcomes. seeds and oily fish is essential in the in temperature-controlled pools • Unprocessed lean meat, chicken, fish, swimmer’s diet. High intakes without • Younger athletes are less efficient at eggs and dairy products along with other appropriate nutrient manipulation cooling through sweat and heat loss is quality vegetarian protein sources should be avoided to prevent risk exacerbated in hot pools (>29⁰C) such as tempe, quorn or tofu are all of excess energy intake and weight • One method of assessing hydration examples of high-quality protein and/or displacement of protein and is weighing swimmers before and sources that should be regularly carbohydrate intakes. after training with swimwear wet included in a swimmer’s intake. but towel-dried. Ensure fluid balance • Consume smaller hits of protein more Micronutrients takes into account any fluid consumed frequently throughout the day rather • The active growing adolescent has highduring training. than one large protein meal. Protein is nutrient needs. Micronutrients should • Generally, sips of water is enough important after all sessions and should be emphasised as being equally during a training session in the pool, be included in all meals and snacks important as protein and however there may be cases where throughout the training day, not just carbohydrates. Examples of important sport drinks become appropriate. around resistance exercise sessions. nutrients are iron, particularly in female Carbohydrate based drinks increase • Portions of protein that are too large or vegetarian swimmers, and calcium, risk of dental caries but provides may displace carbohydrate intake in which assists with reaching peak additional fuel and electrolytes. the diet. Additionally, larger portions bone density. 26 VOLUME 36 • ISSUE 3 2018