From the chirping of the morning wake-up alarm, to the final flip-turn at sunset practice, a competitive swimmer’s life is not for the faint of heart. It's a world that demands strength, agility, and above all, an unquenchable spirit. But what is the fuel that keeps this aquatic engine purring? It's more than just grit or willpower. It's the sustenance of champions, the lifeblood of athletes - it's nutrition.
Let's dive into the deep end of the nutrition pool and explore the power of food for competitive swimmers.
Swimming is arguably one of the most physically demanding sports out there. It's a dance with the water that involves nearly every muscle in the human body. The beauty of the butterfly, the strength of the freestyle, and the rhythm of the breaststroke all require an extensive amount of energy. Competitive swimmers are known for having high-calorie diets to replenish the amount of nutrients and fluids lost during a challenging workout.
Your average competitive swimmer burns anywhere from 2,000 to 10,000 calories per day, depending on workout duration, workout intensity, and the weight of the athlete. It's like running a marathon every day, and then some! The recommended caloric intake for a female collegiate swimmer, for instance, is a staggering 4,000-5,000 calories per day.
Carbohydrates are the swimmer's best friend, fueling their intense workouts with immediate energy. Imagine the carbohydrate as the sprinter in your dietary relay team, bolting from the blocks to provide instant power. Foods rich in carbohydrates include brown and white rice, whole grain pasta and bread, and low-fat/fat-free yogurt.
Next up in the relay is protein, the endurance athlete of your diet. Proteins repair and rebuild your muscles after a grueling practice, helping you come back stronger. It’s like the teammate who always has your back, making sure you recover properly. Good sources of protein include fish, skinless white meat poultry, beef, eggs, and low-fat Greek yogurt.
But what about the superfoods, the relay anchor that brings it home with a flourish?
Take oats, for example, they're like the powerhouses of the sea - the whales, strong and reliable. Packed with nutrients and calories, every 100 grams of oats contain 389 calories, 66.3 grams carbohydrates, 16.9 grams protein, 6.9 grams fat, 10.6 grams fiber, and 0 grams sugar. They're a great source of carbs and protein, and are also high in vitamins, minerals, and antioxidants.
Beets are the dolphins of our diet, playful yet powerful. They are high in nitrates, which have been shown to increase endurance and exercise performance. Beetroot extract has even been shown to increase performance, making beet supplements and powders a viable option.
Bananas, the sea turtles of our food chain, are a great source of carbohydrates, potassium, and vitamins B6 and C. They are 75% water, helping with hydration, and are a perfect pre- or post-workout snack.
Milk is the coral of our dietary ecosystem, a foundation that supports a host of life. High in carbohydrates and protein, milk is a perfect post-workout food for swimmers. *If you are lactose intolerant, reach for a almond or oat milk substitute.
Sweet potatoes are like the clownfish, bright and beneficial. They are rich in carbohydrates, vitamins such as A and C, and minerals essential for muscle function like potassium, iron, manganese, and copper.
For swimmers, their diet should be high in carbohydrates and proteins to meet the energy demands of their training. It's not just about the quantity of food consumed, but also the quality. A balance of nutrients is important, and swimmers should include fiber, calcium, potassium, antioxidants, and various fats in their diet.
Here's a list of some recommended superfoods for swimmers and their benefits:
Oats: These are a great source of carbohydrates and protein, and they also contain many vitamins, minerals, and antioxidants. Every 100 grams of oats contain 389 calories, 66.3 grams carbohydrates, 16.9 grams protein, 6.9 grams fat, 10.6 grams fiber, and 0 grams sugar.
Beets: Beets have been shown to increase physical performance factors such as endurance and oxygen uptake. They are high in nitrates, which positively affect exercise performance. Beets also contain decent amounts of carbohydrates—10 grams of carbs per 100 grams of raw beet.
Bananas: They are a great source of carbohydrates, potassium, and vitamins B6 and C. One large banana contains 121 calories and 31 grams of carbohydrates. Bananas are believed to help with cramps due to their high potassium content.
Milk: Milk is high in carbohydrates and protein, making it a perfect post-workout food for swimmers. One cup of milk contains 12 grams of carbohydrates and 8 grams of protein.
Sweet Potatoes: They contain a decent amount of carbohydrates (roughly 20.7 grams per 100 grams) and are rich in antioxidant vitamins such as vitamin A and C. Sweet potatoes also contain other minerals essential for swimmers’ muscle function, such as potassium, iron, manganese, and copper.
Whey: Whey protein is a supplement made from dairy milk and is quickly absorbed by muscles ensuring they can rebuild and recover as quickly as possible. It is one of the purest forms of protein containing all of the crucial amino acids. It’s also low in fats, carbohydrates, and cholesterol.
Chia Seeds: Known as the warriors’ food, chia seeds are high in protein, fiber, and omega-3 fatty acids. They are also high in antioxidants and several essential minerals such as calcium, phosphorus, and manganese.
Additional recommended foods include eggs, walnuts, coconut, quinoa, oranges, salmon, chickpeas, kale, apples, and spirulina.
This list is not exhaustive, and individual dietary needs may vary, so it's always a good idea for athletes to consult with a nutritionist or dietician for personalized advice.
And so, you find yourself poised at the edge of the pool of knowledge, ready to take the plunge. As we have embarked on this culinary journey through the vast oceans of swimmer's nutrition, remember, each lap you swim is fuelled by the power-packed morsels you consume. The road ahead is a buffet of opportunities, so dive in, my aquatic comrades! Don't just dip your toes, immerse yourself in the world of hearty oats, mighty beets, and warrior's chia seeds. You are what you eat, after all, and today we've learned that to swim like a champion, one must feast like a champion too. So, prepare your taste buds, for they are about to embark on an epic adventure. Remember, every day is a chance to explore new superfoods, to push the boundaries of your palate and your performance. Stay tuned, stay hungry, and most importantly, stay buoyant! The gastronomic odyssey has just begun; there are still many uncharted nutritional islands to explore. So, keep your goggles on and your forks ready. Here's to making waves and devouring delicious, nutritious meals. Until our next splashy encounter, swim strong, eat well, and conquer the waters!