Swim Team Nutrition
by, Tom Loew ATC 11/29/06 1:38 PM

Energy sources:

• Complex carbohydrate, yams, sweet potato, brown rice, pasta, etc...
• High protein diets commonly used today to lose weight are not designed for athletes. You cannot function well on such an eating plan.
• Most swimmers burn more calories than they consume during the day, thus they will need to snack or eat mini meals to boost energy needs. These snacks can include; nuts, raisin, fresh fruit, and granola bars.
• This is why most swimmers eat like mad over weekend. Attempting to restocking caloric deficit, drained from meets and practices all week.
• Good Fats help keep your reserve full. Especially on days with morning work outs. Essential Fatty Acids (EFA), nut oil ( nuts), Olive oils, sunflower seeds, almonds, walnuts, cashews.
• Eat more (LIVE) fresh fruits and vegetables (not over cooked), life- energy giving food is necessary. Foods containing high amounts of vitamin C help with tissue repair (from overtraining) making collagen = tissue cement. I.e. Fresh citrus fruits, strawberries, broccoli, etc...
• Foods containing vitamin B help with energy metabolism. B is like the spark plug for gasoline. Again broccoli, nuts, whole grains, meat and cereals can provide this. If one does take a supplement, it should be a balanced B complex vitamin. It is simpler to use a good multivitamin. I.e. Like Alive ® - Multivitamin.

• Calcium can help prevent cramping. Good sources include; almonds, apricots, carrots, OJ fortified c/ calcium leafy greens. The leafy greens can help provide enough iron to prevent anemia.
• Drinking plenty of water is essential because swimmers DO sweat in the water!! All it takes is as little as a 2% loss of water body weight to adversely affect performance.
• High protein diets not only lack the fuel required for energy, the can deplete the body of calcium and water leading to cramping and dehydration.
• Sugars and high fructose corn syrups will affect blood sugar and affect performance, they may get you out of the locker room but not much beyond. They also weaken your immune system. Swimmers that train hard and are on the cutting edge of elite performance can have impaired immune systems due to the high training demands.
• Get plenty of rest for the recovery process. Listen to your body and slow down before you fall down. Communicate with your coach about any changes you are feeling.
• Limit or avoid caffeine intake from all sources. It is a diuretic (water loss) and will affect your sleep architecture. o A great morning food to start your day and provide excellent calories and energy include; fresh squeezed juices and smoothies. Simply throw some fresh fruit in a blender. I.e. OJ, bananas, berries, apple juice, fresh grapes, etc... Make your own concoctions.
• Stay out of the vending machines! Stay out of them! This is NOT food for athletes. Let the out of shape, non-athletes, consumer that garbage. You need REAL food. Bring healthy snack food from home, especially for away meets.