National Training Center
1099 Citrus Tower Blvd.
Clermont, FL 34711
Tel: (352) 241-7144
Fax: (352) 241-7162
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'ONE' of the Foundations of Quality Swim Training is GOOD NUTRITION!!   Given the proper fuels............ the body will adapt the way training intended.   WHAT MAKE YOU SWIM FAST? Training! Training makes you 'Swim Fast'……. QUALITY training makes you 'Swim Faster'.........   PART OF QUALITY TRAINING IS GOOD NUTRITION!   THE RESULT!! High quality workouts and optimal performance!!

Swimming is one of the most challenging endurance sports on the planet.

'WHEN' you eat can be as important as..... 'WHAT' you eat!! 

• Eat breakfast everyday - it is the first “fueling” of your body for the day.
• Eat a complete protein with each regular meal.  Protein is important to a swimmer's body to build all the cells.  As you grow you build new cells and having protein in your meal make those cells stronger.  Examples:  milk, chicken, turkey.  Swimmers need to eat a “quality” lunch—carbs, Fruit, protein, calories. If you pack it –you KNOW. It’s quality!!! Lunch is “refueling” time! 
• Eat every two to three hours - Swimmers should never let their tank get totally empty! And NEVER show up at practice or a meet on an empty tank!!!!
• Drink plenty of water throughout the day.  Just remember that you need water to swim and your body needs water too.  Make sure and drink at least 8 glasses of water a day!  It is also very important to keep your body full of fluids while you work out.  So drink a big glass before practice, during practice, and after practice.  You do sweat while you swim!  Sports drinks are also good at any time, but don't stop drinking water.  Avoid soda!!!
• Eat a good snack before practice—NOT a full meal less than an hour before practice. Snacks are pre-practice fueling!
• Eat & Drink something within 30 Minutes of the end of practice to start “refueling” that empty tank 

   

Like all ATHLETES........ SWIMMERS need to eat a.......

NUTRITIONALLY BALANCED DIET. 

If a Swimmer is going to perform at their 'Peak', then ......

A SWIMMERS DIET SHOULD CONSIST OF: 

• 60% of calories from carbohydrate
• 25% of calories from fat
• 15% of calories from protein

CARBOHYDRATES ARE THE MOST EFFICIENT SOURCE OF ENERGY!! Adequate amounts in the diet are essential for optimal performance.

Swimmers should eat a carbohydrate-rich diet or 4-5 grams of carbohydrate per pound of body weight.  

PLEASE NOTE: 

• 1 gram of carbohydrate has 4 calories
• 1 gram of protein has 4 calories
• 1 gram of fat has 9 calories.

CARBOHYDRATES COME IN TWO FORMS – SIMPLE AND COMPLEX.

Complex Carbohydrates are the better source as they provide the best source of energy for exercise because the energy they give is released slowly throughout the day

Simple Carbohydrates give you a quick energy burst, providing you with immediate energy, quickly entering the blood and providing a sharp insulin spike!!  Simple carbs have a short shelf life in the body. If they are not quickly used for energy they are likely to be stored as fat tissue.

Try to avoid White Rice, White Bread, Cookies, Chips, Cakes Candy & Sodas!!

ALL TRAINING SESSIONS TAKE A LOT OUT OF SWIMMERS!! 

After Training/Racing your swimmer needs to replenish their energy stores as quickly as possible.

Your swimmer should be able to have access to a quick carbohydrate snack as soon as possible after training.

There is a '30 MINUTE WINDOW'...... which is the BEST TIME TO START THIS PROCESS.

For this purpose muscles are at their optimum state for recovery within the first 30 minutes after exercise has finished. 

This window remains open for TWO HOURS AND THEN IT CLOSES!!

If energy stores are not replaced, this has a detrimental effect on their performance later!!

Adding a Carbohydrate-Protien mix almost DOUBLES THE EFFECT!!

THE OPTIMAL CARBOHYDRATE TO PROTEIN RATIO IS 4:1 (four grams of carbohydrate for every one gram of protein).

Eating more protein than that, however, has a negative impact, slowing down rehydration and glycogen replenishment.

Studies have found that athletes who 'refuelled' with a Carbohydrate and Protein mix had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.