One of the most aspect in the habit of a swimmer is nutrition.
Hydration
Fluid loss is one of the biggest threats to a swimmer’s performance. Intense training sessions, heated pools, high temperatures, and humid conditions can cause significant fluid and sodium loss through sweat. Many swimmers rely on thirst to gauge hydration, but thirst typically occurs only after substantial fluid loss. However, dehydration can be avoided with a structured hydration plan implemented before, during, and after training or competition.
Fueling
High-volume swim training demands a substantial amount of carbohydrates to fuel working muscles. Even a few hours of training can deplete glycogen stores—the primary energy source derived from carbohydrates. When glycogen levels drop, performance declines. This can be prevented with a consistent fueling strategy, ensuring adequate carbohydrate intake before, during, and after training or competition.
Recovery
The physical benefits of training are fully realized during recovery, not during the workout itself. After training, muscle fibers repair and rebuild, leading to increased strength and endurance. Swimmers who prioritize recovery through proper nutrition maximize these benefits, while those who neglect recovery risk underperformance.
Pre-Training Hydration
To start training fully hydrated, swimmers should drink 14–20 ounces of water or a sports drink before their session. Hydration levels can be assessed by urine color—light yellow indicates good hydration, while darker urine signals dehydration. To maintain hydration, swimmers should rehydrate periodically during training, and consuming energy gels simultaneously can help replenish glycogen stores. Most gels are effective when taken every 20–45 minutes.
Pre-Training Fueling
Swimmers often arrive at morning practices with low glycogen levels due to overnight fasting. Starting the day with a high-carb meal or snack is essential. Recommended options include:
- Toast with jam and fruit juice
- Fruit smoothies with mango, banana, berries, and low-fat yogurt
- Meal replacement drinks
- High-carb bars, energy gels, or chews
- Cereal with fruit and low-fat milk
- French toast or pancakes with syrup
- Breakfast burritos (scrambled eggs, salsa, and low-fat cheese in a whole wheat tortilla)
- Bagels or English muffins with jelly or peanut butter
- Small sandwiches made with banana and honey
Post-Training Recovery
Consuming healthy sources of protein and carbohydrates immediately after training aids muscle recovery. Quick intake of these nutrients accelerates the healing process. Suggested recovery snacks and meals include:
Recovery Snack Options
- Rolls or bagels
- Peanut butter and jelly sandwiches
- Salted pretzels
- Fresh fruit
- Fruit smoothies
- Low-fat cheese and crackers
- Low-fat chocolate milk
- Protein bars
- High-carb bars, energy gels, or chews
Recovery Meal Options
- Eggs
- Milk
- Meat
- Fish
- Soy products
- Whole grains
- Nuts
- Fruit
- Vegetables
- Beans
Swim Meets
On race day, swimmers should consume a high-carb meal at least two hours before competing, avoiding fatty, slow-digesting foods like bacon, sausage, cheese omelets, and fried potatoes.
To stay hydrated, swimmers should drink 14–20 ounces of water or a sports drink at least two hours before their race. Urine color should be monitored throughout the day to ensure proper hydration. Energy levels can be maintained with water, sports drinks, fresh fruit, sandwiches, cereal, granola bars, high-carb bars, energy gels, or chews. Post-competition, swimmers should focus on recovery by consuming protein for muscle repair, carbohydrates to replenish glycogen, and fluids for rehydration.