Nutrition for swimmers

Swimming is an excellent non-weight bearing physical activity for people of all ages and fitness levels.

Events are held in a number of strokes over distances ranging from a short 50 m sprint to 1 500 m middle distance. 

Like all other sports, to reach the optimal speed and go the distance, you require a good nutritional plan. The focus of this article is mainly on the Olympic racing distances ranging from 50 m to 1 500 m.

Swimming-specific nutritional challenges 

Energy for optimal training and recovery

Although it takes only 30 seconds to complete a 50 m sprint and 15 minutes to complete 1 500 m, swimmers spend hours in the pool training for these events. The number of training sessions undertaken by a competitive swimmer can range from six to 12 sessions per week. The distance covered in each session ranges from 1 500 m of high intensity sprinting to 10 000 m of slow base-phase training. 

Energy demands per hour of training can range from 1 800 kJ (430 cal) for an easy 60-minute swim to 3 000 kJ (715 cal) for a high intensity workout. Practically, this means eating an extra sandwich plus 250 ml fruit juice, coke or sports drink per hour of easy training and at least one sandwich, one PVM energy bar and 500 ml Game or equivalent drink per hour of hard swimming. 

For younger swimmers who also need energy for growth, it is especially important to meet energy requirements. Male swimmers have higher energy requirements than females and may also find it challenging to consume the amount of food required especially when juggling training with work and other commitments.

The increased energy requirement should be met primarily through carbohydrate and by adding a little protein, especially after training. This will improve recovery.

Examples of practical recovery food choices that can be taken with to the pool.

250 - 350 ml carbohydrate sports drink + 250 ml liquid meal supplement (Ensure, Nestle Build up or Nutren)

200 - 300 ml fruit smoothie or milkshake

250 ml low fat fruit yoghurt or one Yogisip (350 ml)

200 ml (1 cup) Yogisip + low fat energy bar

300 ml low fat or fat-free milk with hot chocolate, Milo or Horlicks + sugar

2 x 35 g packets Oats-so-Easy + 200 ml low fat/fat-free milk

1 low fat energy bar (eg Safari fruit bar) + a small hand-full of lean biltong

2 x Jungle Oats nut bars or PVM energy bars + a few slices of lean biltong sandwich with low fat cheese,cottage cheese, lean cold meat or chicken + one fruit

Bowl of cereal with 200 ml low fat/fat-free milk

500 - 750 ml carbohydrate sports drink or cold drink or fruit juice + 10 slices (45 x 15 x 3 mm) lean biltong (30 g)

10 Super C's or 10 jelly babies + 10 slices (45 x 15 x 3 mm) lean biltong (30 g)

Two small packets Baker Street Pretzels + 25 g lean biltongTravelling for competition and training camps

Leaving home for a few days, whether it is travelling overseas for a competition or training camp, often has important nutritional implications.Swimmers may be challenged with different or even unknown foods especially when travelling abroad. In a hotel, access to food may be limited and the food that is provided during meal times may not necessarily be high in carbohydrates and low in fat.

On training camps, swimmers may only have access to food at mealtimes. Unlimited portions, lack of supervision and distraction by other athletes are typical challenges. Not eating the right type and/or quantity of food can compromise performance, interfere with training, cause fatigue and can result in weight gain or weight loss.

Competition nutrition

'Running' out of energy during a 30 second or 15 minute event is not necessarily a challenge. However, swim meets can be held over several days, with swimmers typically competing in heats in the morning and again later in the afternoon or evening.

In one-day galas, swimmers may enter three to four events with 20 minutes to several hours between each event. Replenishing fluid levels and energy stores after each event is important, especially if the events are back to back.

Strategies for between heats and races

If there is only a short interval between races, drink a carbohydrate drink such as Powerade, Energade or Game.If events are two to three hours apart, eat a carbohydrate-rich recovery snack with some protein (see table 1) straight after your event. If you lack appetite, drink a liquid meal supplement or drinking yoghurt. The recovery snack will serve as a pre-race meal for the next event. You should only need to drink a carbohydrate drink 30 to 60 minutes before the second event to top up your fluid and energy levels.

If events are more than three to four hours apart, make sure you eat a recovery snack straight after your first event and eat another light carbohydrate-rich meal two hours before the next event. The pre-event meal should be high in carbohydrates and low in fat and fibre.Choose either two options from table 1 or one option from table 2 to meet your pre-race energy requirements. With a structured plan in place you can avoid eating out of boredom or overeating.

Examples of light carbohydrate-rich meal

1/2 cup of low-fibre breakfast cereal + skim milk + a banana or 1/2 glass of sweetened fruit juice

2 slices of toast with 4 teaspoons of jam + 1 glass of sweetened fruit juice

2 bread rolls with lean-meat filling + a glass of fruit juice

big baked potato with tuna/lean mince or a low-fat cottage-cheese based filling with + 1 glass of fruit juice and a packet of jelly beans

1 1/2 cups of pasta with tuna or chicken and a glass of flavoured milk

2 hot cross buns/low-fibre muffins with cottage cheese or grated low fat yellow cheese + glass of milk and a banana.

Optimal body fat levels

Although body fat provides buoyancy, too much body fat may slow a swimmer down, so its important to get the balance right.

Male swimmers who struggle to meet high energy demands from training can drop their body fat percentages to below a desired level. Female swimmers, especially teenage swimmers, sometimes struggle to keep off unwanted body fat despite the large amount of training.

Hormonal changes during puberty promote an increase in body fat and may make it challenging for females to maintain desired body fat levels. 

Female swimmers with a poor body image and those who are constantly battling keeping their body fat levels low, are at high risk of developing eating disorders such as bulimia. Some may resort to the use of laxatives and diuretics as a short-term solution to weight loss. 

It is important to set realistic body fat goals and to plan your nutritional intake accordingly. For swimmers wanting to reduce body fat levels, a low dietary fat intake is advised together with a plan that matches overall energy and carbohydrate intake to training demands.

Staying hydrated during training sessions

Sweat losses during swimming are not obvious, but fluid is lost while you are swimming. Swimmers training in indoor heated pools, steamy environments or outside in the heat lose even more fluid. 

For optimal training, plan ahead and bring your own water bottle to the pool, have it within reach and drink when you are thirsty or stop every few laps to take small sips.

When doing a high intensity session or a session lasting longer than an hour, fill your water bottle up with a carbohydrate drink that will provide both fluids and carbohydrates.

A note on supplements

Creatine is a popular supplement amongst swimmers to improve power and strength, to speed up recovery and to improve sprint performance. 

Although creatine has been shown to be beneficial in sports that include repeated bouts of high-intensity sprints, not every one benefits from creatine supplementation and side effects such as muscle cramping have been reported. 

As with all supplements there is a real risk of contamination and the swimmer is liable should he/she test positive for banned substances.

No person under the age of 18 should take any sport-specific supplement without the advice of a sports physician or dietitian with sports nutrition experience.

Top ten practical tips for swimmers

Keep your own water bottle filled with water or a carbohydrate drink within reach on the pool deck while training.

Increase the number of times you eat in addition to your three main meals. Make sure you eat snacks in between each meal.

Have food on hand for every eating opportunity - training sessions are usually scheduled before or after school or work without time to go home and have a proper meal. Practically, this means you have to plan and buy your meals and snacks in advance and take it with you to the pool. Invest in a proper cooler box/bag to keep the food fresh, cool and appetising.

If you lack appetite, eat compact sources of carbohydrates when training in addition to more nutrient-rich carbohydrate-rich foods such as potatoes, bread, rice, cereals and pasta eat compact sources of carbohydrates such as energy/sport bars, energy gels such as GU or Supa GU, jelly babies, Super C's etc especially when training.

Use fluid as an opportunity to meet increased energy requirements - carbohydrate drinks such as Powerade, Energade and Game are also high in carbohydrates and energy and can easily be consumed on training days to top up energy levels and quench thirst.

If possible, find out exactly what times you are competing before race day. This will enable you to plan the timing and type of food that you need to eat on competition days.

Take your own food and snacks with you when competing. This will enable you to have access to the right food at the right time.

Have a plan to combat boredom eating during heats. Boredom at swim events often results in choosing the wrong type of foods. Take a book or magazine to read between heats or pack in your portable CD player.

Be prepared and informed. Find out what foods will be provided for you at hotels, training camps and when travelling abroad. Do not leave home without a variety of energy-dense portable snacks in case of emergency. Goods snacks include PVM energy bars, low-fat breakfast and cereal bars, Oatso Easy, dried fruit, nuts and raisins, two minute noodles, liquid meal supplements and a few jelly babies.

On training camps, decide what you are going to eat before joining the meal queue. This way you can choose your foods carefully, ensure variety at each meal, avoid the fatty foods and control the amount of food you eat

(Info reworked from Discovery)