Optimum Nutrition for Swimming
Swimming brings unique challenges with nutrition - early or late training sessions, sometimes training more than once a day and long days at galas can play havoc with eating patterns.
Added to these hurdles, many of our swimmers are young people with high baseline nutritional needs before training starts and they also need brain food for learning as well as energy for swimming and other activities.
A few days of poor eating, not enough food or just not eating at the optimum times can have a huge effect on performance in training and competition alike. Correct hydration is also key to performance, drinking enough not only during training but before, after and on rest days too.
There is a plethora of information online about nutrition and it can be confusing so we’ve researched and prepared a short guide with some commonly asked questions.
Also please note that we ask you to please avoid bringing nuts or snacks containing nuts to the pool or to galas in case other members have a nut allergy.
What’s a healthy diet for swimmers?
Swimmers need a nutrient packed diet, adequate carbohydrates for fuel and protein for muscle function and repair as well as some unsaturated fat to help the body absorb vitamins.
A general guide would be to have a third of your plate carbohydrates - pasta, rice, bread or potatoes for example; a third protein - meat, fish, eggs, beans, lentils or tofu are good protein sources; the final third would be vegetables.
You need to have a small amount of healthy fats in your diet - these could come from olive oil, oily fish, nuts, seeds or avocado.
It’s also recommended that you eat five portions of fruit and vegetables a day - a variety of different types to ensure that you get enough vitamins and minerals to meet your needs.
So how does this all fit around training?
Early morning training sessions
You definitely need to take on board something nutritious before training in the morning.
Swimming training is endurance training and therefore the main fuel is carbohydrate. Without any food before a session you might feel ok for a while but then the glycogen stores in your muscles will become depleted and your performance will drop off as you tire. As glycogen stores drop you might begin to feel light headed or nauseous.
Before morning training
Good snacks to eat before training - 30 mins before:
Porridge with blueberries
Toast with honey or a little jam
A banana
Oatcakes and honey
Overnight oats - oats prepared the night before, soaked in milk or non dairy milk/yogurt with berries
A cereal bar
A smoothie made with banana and milk or plant based milk
Plenty of water before training is important. Dehydration will make you feel lethargic and tired.
30 mins before morning training ensure you have a drink of water, around 125-200 ml and bring a full water bottle to the session.
During training
Try to drink gulps of water at least every 15 mins. In the water it’s easy not to notice when you need to drink so be sure to have your water bottle to hand and drink from it regularly.
For an hour’s session you’ll probably need to drink around 250-500ml and double that for a 2 hour session.
After morning training
It’s best to refuel in the first 30 minutes after training to ensure optimum muscle recovery and to make sure you’re ready for any evening session.
You need to make sure you eat a good breakfast after morning training, this needs to include adequate carbohydrate to replenish glycogen stores and enough protein to rebuild and repair muscle tissue.
If you don’t eat properly after a swimming session you won’t be reaping the benefits of your hard work during training because your muscles won’t be getting enough nutrition to repair and adapt.
Remember to drink water after training - 250-500ml within 30 mins of the end of the session.
Examples of good post training food include:
A big bowl of porridge with milk/non dairy milk, fruit and a little jam or honey if desired.
Greek yogurt with fruit and honey plus some oatcakes with sliced banana.
Toast with scrambled or poached eggs, fruit.
Smoothie made with yogurt/milk/non dairy milk and fruit plus toasted bagels with a topping of choice.
During the day
Nutritious snacks can keep your energy levels topped up throughout the day. You should aim for 3 meals and 2-4 snacks during the day.
Good ideas for snacks include:
Fruit like bananas, apples, pears, berries with yogurt/cottage cheese
Oatcakes with cottage cheese and sliced apple
Cereal bars - be careful to look at sugar content on these
Malt loaf slices
Scones or crumpets
Ensure you drink water throughout the day at regular intervals to stay hydrated.
Lunchtime
Always make sure you have time to eat a decent lunch. Think about your plate divided into thirds, one third carbs, one third protein and one third vegetables.
Before evening training
If you’ve got an evening training session, try to eat a meal 2 hours before it starts. This is the optimal time to eat, so if your training session is at 7pm, aim to eat between 4-5pm.
Good foods to eat for the pre-training meal would include carbohydrates, protein and vegetables.
As with morning training, hydration is important. Try to drink 250-500ml with your meal.
Examples of good pre-workout meal include:
Pasta with tuna and vegetables.
Rice with chicken/tofu with stir fry vegetables.
Risotto with fish/meat/lentils.
Baked potato with beans and cheese plus vegetables.
In addition to this, it’s a good idea to eat a small snack around 30 mins before training starts, along with water - around 125-200ml.
Snack ideas:
A banana
Toast with honey
A small bowl of porridge
Yogurt with oats and fruit
During evening training
The same hydration guide applies as for the morning session - gulps of water at least every 15 mins.
After evening training
After the evening swimming session you’ll need to refuel within 30 mins of exercise for optimal recovery.
Try these ideas:
Hot chocolate with milk/non dairy milk
Cereal with milk/non dairy milk
Sandwich with fish/meat/eggs
Toasted muffin with greek yogurt and honey/non dairy spread
Remember to rehydrate after evening training - 250-500 ml of water within 30 mins of finishing the session.
Protein
Protein is essential for recovery in your post training meal, and it’s important to eat some protein with other meals throughout the day too.
Good sources of protein include:
Chicken
Meat
Eggs
Dairy products - low fat milk, cottage cheese, small amounts of hard cheese.
Fish - cod, plaice, salmon, trout, sardines and tuna are all good and easy to access.
Seafood - prawns, crab etc
Beans, lentils, tofu
Quark or soya protein
Non dairy milk - check the carton for protein amounts
Protein shakes - these are easy to make up yourself with basic ingredients.
You’ll notice lots of foods in the supermarket which are advertised as having added protein. It’s not necessary to buy these unless you like them because you can get enough protein from basic, natural foods. They also probably cost more too!
What about protein powder/commercial protein shakes?
Protein powder/protein shakes are widely available - they used to be seen as something for bodybuilders only but they have now established themselves with a much wider consumer base.
It’s important to realise that protein powders are highly processed foods and they lack the micronutrients and other benefits of whole, natural foods. If they are used by adults, then they should be part of a wholesome, well-balanced diet, not as a substitute for a proper diet. They can also be expensive and they are certainly not necessary, they’re an option some adults like to choose as an addition to a generally healthy diet.
Protein powders are not recommended for use by children unless directed by a dietician - they should get adequate protein from a healthy diet, and too much protein over a long term can also cause problems, which include kidney issues and osteoporosis. It can also cause your child to have digestive issues.
What about eating on gala days?
Gala days can be long and tiring with lots of waiting around between races. You might only have intense activity for short periods of time but you’ll need to be correctly fueled and hydrated otherwise you won’t produce your best!
The day before the gala, make sure you get plenty of rest if possible, and ensure you have regular meals and snacks every 2-4 hours, with enough carbohydrate to keep your glycogen stores topped up. Avoid eating anything you aren’t familiar with, stick with what you know and avoid any heavy meals.
Before the gala
In the morning, make sure you have breakfast, even if it’s something light.
Some breakfast ideas are:
Porridge
Cereal with milk/non dairy milk
A smoothie made of banana and milk/yogurt
Toast and jam with fruit
Hydration
Plenty of water! Swimming pools are humid and can easily dehydrate you, so while waiting for races it’s important to stay hydrated. Don’t be tempted by sports drinks - these are usually full of sugar and can play havoc with your blood sugars. They’re also an additional cost you can do without!
You should drink 250-500 ml water 2-4 hours before an event and another 125-200ml 30 mins before a race. If there are multiple races during the day then ensure you keep drinking throughout the day.
During the gala
Pack snacks to take with you to the event. You’ll need things you can snack on between heats, things that are easy to pack and will be easily digested.
Good snacks for gala day include:
Fruit - bananas, apples, pears, grapes for example
Carrot sticks and some hummus
Oatcakes and honey
Crumpets, bagels or pitta breads
Porridge - this travels well in a food thermos
Smoothies - home made with banana for example
Between sessions
If your event has 2 or even 3 sessions in a day, you’ll need to eat a light meal between sessions.
Good ideas for light meals include:
Pasta - with chicken/fish/tofu and some vegetables
Sandwiches with a filling of your choice plus vegetable sticks
Rice - with chicken/fish/tofu and vegetables
Couscous with vegetables and hard-boiled egg
Remember to drink water between sessions - 250-500ml with your food.
After the event
After your event, ensure that you top up your water bottle and drink 250-500 ml within 30 mins of finishing your race.
You should also eat within 30 mins of the race to top up glycogen stores and promote recovery.
Your evening meal should consist of adequate complex carbohydrates and protein, as well as vegetables. This will enable your body to prepare for the next day’s events. You should also have some fat to help your body absorb nutrients.
Ideas for a post event meal include:
Baked potato with tuna and sweetcorn with a salad and avocado slices
Pasta with chicken/tofu and stir fry vegetables
Rice with salmon/chicken/beans and green beans
You could also have a small snack before bed - some oatcakes or a piece of fruit are good ideas.
Remember that even top-level athletes have treats, so whilst it’s important to take your nutrition seriously, there is always a place for a cake or biscuit every now and then if you want it! Healthy nutrition is all about balance so if your diet is generally good then you don’t have to feel bad about treats!
It’s also important to remember that the body needs lots of energy and nutrients just to exist, and your brain needs glycogen for thought and concentration. So, while training brings additional nutritional needs, even without training you need a good, well-balanced diet.
Final Messages
Good nutrition is essential for optimal development and performance.
Remember that training breaks down the body and we get stronger and fitter during the recovery stages between training; for this we need nutritious food.
Gala's are NOT an excuse to eat lots of sugary sweets!
Sugary sweets lead to glucose spikes and crashes which can be extremely detrimental to performance.
Resources
We have also produced two summary guides, one for training sessions and one for galas that can be printed off and kept for easy reference.
Brentwood Swimming Club – Gala Day Nutrition Summary v 1
Brentwood Swimming Club – Training Nutrition Summary v 1
Other useful references:
https://anitabean.co.uk/swimming-nutrition/
https://www.swimming.org/justswim/tag/general-nutrition/
https://www.webmd.com/children/is-protein-powder-safe-for-children
