Caryn's 10 top nutrition tips for swimmers  

Caryn Zinn
New Zealand Registered Dietitian / Sports Nutrition Consultant
carynz@xtra.co.nz

General food intake

• Make sure you eat regular meals daily: Eat 3 main meals and good quality snacks, or mini meals, in between
• Begin each day with a good breakfast, rich in carbohydrate, moderate in protein and low in fat.
  • Eg 1. Bowl of porridge, made with non-fat milk topped with chopped banana and raisins.

  • Eg 2. Spaghetti / baked beans on wholegrain toast with a large low fat milk milo

Pre-exercise meal

• Eat a high carbohydrate, moderate protein, low fat meal 1-3 hours prior to a swim session.
  • Eg 1. 1-2 wholegrain low fat chicken / salad sandwiches and a piece of fruit (afternoon session)

  • Eg 2. Above breakfast (late morning sessions).

Early morning trainings: pre-exercise meal

• Despite a lack of desire, it is important that you consume something prior to your early training sessions. For those who may not want a large meal, a small snack such as a glass of low fat milk / fruit juice, a yoghurt or a piece of fruit would suffice.

During exercise: Swimming in a pool

• When swimming in a pool, take a water bottle along with you and consume your fluids in your break times

  • For sessions lasting one hour or less, consume approximately-600-750ml of fluid

  • For intense sessions lasting longer than one hour, you will need some carbohydrate. Mix a sportsdrink powder with your water. ie. Restore. Consume 600-750-ml Restore per hour.  This is to make sure that you do not deplete your energy stores part-way through the training session

  • For early morning sessions, when your pre-exercise meal is small (as above) drink sportsdrink (Restore) throughout your session.

During exercise: Swimming in the sea

• Ensure you are well-hydrated leading up to the swim, and replace fluid afterwards (600-750ml for every hour of swimming time).

Recovery

• Many people don't realize the importance eating the right food after exercising. It is recommended that you eat within 30 mins of exercise. To learn what you should be eating click here

• Make sure you eat within 30 minutes of exercise. Eat mainly carbohydrate foods with a little bit of protein

  • Meat Filled roll + 400ml flavoured milk

  • Large smoothie (low fat milk, fruit, yoghurt) + muesli bar

Hydration

• Keep well hydrated throughout the day. Make sure you drink a minimum of 8 glasses of fluid daily, in addition to the fluid you consume during exercise. You may count the following fluids towards the total fluid count: Water, juice, sportsdrink, milk, soup, tea, cordial, smoothies

• In the 2-3 hours prior to exercise, drink at least 500ml fluid.

Race week

• Increase your total carbohydrate levels slightly during this week ie. 2-3 glasses of fruitjuice OR a handful of dried fruit throughout your day.