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Nutrition Tips to Fuel Success in the
Pool
BY KATHLEEN WOOLF, PHD, RD//Special CorrespondentA successful athlete relies on
good nutrition to provide the body with a competitive
edge. These nutrition tips will fuel success in the
pool:
Energy
Due to rigorous training, energy
needs for a swimmer can be quite high. Plan for regular meals
and snacks. Always bring snacks (energy bars, trail mix,
bagels, juice boxes and fruit) to eat before and after
practice.
Carbs
Your muscles use carbohydrates as
fuel during physical activity. Swimmers can deplete
carbohydrate stores after every practice. Consume carbohydrates on
a regular basis to keep muscle stores full. Before practice,
consume a mini-meal to help “top-offý your muscle
carbohydrate. During exercise greater than or equal to
60 minutes in duration, drink a sports beverage to provide
carbohydrates. Consume carbohydrate-rich foods and beverages
immediately after practice to rebuild carbohydrate
stores.
Fluids
Although you spend workouts
surrounded by fluids, swimmers are at risk of
dehydration. Unfortunately, thirst is not a good indicator of
hydration. When well-hydrated, urine is pale yellow and does
not have a strong odor. Weigh yourself before and after
practice. Drink three cups of fluid for each pound lost during
exercise. Keep your radiator full by consistently consuming
water and sports beverages.
Vitamins/Minerals
Vitamins and minerals play
important roles in support of exercise performance. Consume a
variety of healthy foods to optimize vitamin and mineral
intakes. Whole grains, fruits, vegetables, low fat dairy
products, lean meats and nuts supply the body with vitamins and
minerals. Well-nourished athletes do not need to
consume a vitamin or mineral supplement. An excess of
vitamins and minerals will not improve performance and could lead
to harmful side effects.
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