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Nutrition Tips to Fuel
Success in the Pool
 BY KATHLEEN WOOLF, PHD, RD//Special Correspondent
A 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-off” 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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