Swimming as a sport needs high commitment and dedication as elite swimmers train for 6 to 12 times per week. Swimmers are known for their high training frequency, and have the highest energy expenses of any athlete. It all depends on the race distance, as the training sessions can cover up to 10 km along with 1-2 km of high-intensity sprints.
The individual nutrition requirements are determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in young athletes. The morning training sessions result in some swimmers skipping breakfast before training for stomach comfort, lack of appetite. But, ideally swimmers should never skip breakfast prior to training to maximise performance – especially for key training sessions. Go for liquid meals as it can be useful for fuelling and stomach comfort, especially when appetite is poor.
One should consume a high carbohydrate diet to fulfil increased energy demands. An adequate protein intake is important to maintain muscle mass. Power Protein and LIV Raw are healthy and rich sources of good quality proteins. It is a good idea to incorporate iron-rich foods in the meals. Go for sports drinks like Snergy or carbohydrate rich snacks in between the race. The required energy allowance for the Body weight 65 kg is 70 - 80 kcal/kg/day. One should consume a recovery meal or snack soon after exercise period. Fluids (mainly water) should also be consumed, based on estimated losses.
Swimming is a water-based sport that involves warm and humid situation which increases fluid losses. It becomes difficult to keep a track of the water loss in the body so one should carry their water bottles while in training and competitions. The low body fat percentage can be an advantage in swimming for agility, power and technique. It is best to stay aware in touch with professionals to know what is best for the body and avoid compromising health or performance.
Supportive: Vitamin D, Fish Oil, Tri Fibre and Multivitamin
Assists in improving the immune health of swimmers, reduces inflammation, oxidative stress and keeps muscles, bones, heart, brain, digestion and eyes strong for smooth swimming.
It can help increase strength, power and swiftness in athletes as it helps in maintaining proper bone health and preventing de mineralisation.
Omega 3 supplementation helps in release of nitric oxide, means increased oxygen supply needed for long laps. It also plays a pivotal role in cardiovascular adaptive mechanisms and enhanced swimming performance.
Swimming requires hard work, significant practice time in the pool and eating a balanced nutritious diet and additional vitamins and minerals may be needed to boost performance as it helps in timely energy production.
Soluble fibre holds great importance in as it is primarily responsible for gut health and proper bowel functioning. It improves mineral absorption which enhances overall health.
Post Swim: Power Protein and LIV Raw are perfect proteins for swimmers, for maximising muscle recovery and reduce cramps.
It is an ideal post recovery protein after swim as its a great way to nourish your body and restore muscle wear and tear along with added benefits of minerals for re hydration.
A great for of fast absorption protein for long distance swimmers, for maximising muscle recovery and synthesis.
Pre Swim: Power Active assists perfectly as a pre meal in keeping energy levels up and preventing muscle damage. Additionally, presence of vitamins, minerals and special ingredients helps boost performance.
It is a perfect energy revitalising and recovery solution. An ideal ratio of protein and carbohydrates along with certain essential vitamins and minerals, can be taken an hour before you go to swim.
Bed Time: MiCasein provides slow digesting pure micellar casein to swimmers for overnight complete muscle recovery caused due to the stress during training and competition.
Provides slow digesting pure micellar casein to swimmers for overnight complete muscle recovery caused due to the stress during training and competition.
Snergy is a perfect instant energy drink for short distance swim to keep energy levels high and maintain electrolytic balance.
Carborance is ideal for long distance swim lasting more than 2 hours to maintain energy levels by providing sustained carbohydrates while swimming.