Can You Really Eat It All?

Fat, protein, carbohydrates, vitamins, minerals and water are the major nutrients that work together to regulate body processes.

Breaking It Down

Carbohydrates are used as fuel for intense exercise.

• Active swimmers should consume from 60-70% of daily calories in carb-rich foods.
• Carbohydrates include items such as breads, cereal, pasta, rice, fruits, vegetables and dairy.
• Figure six to seven grams of carbohydrates per pound of body weight.

Fat carries vitamins through the body and serves as a minor energy source.

• Limit intake of fat to 15-20% of daily calories, or less than 80 grams.
• Avoid high fat foods like salad dressings, chips and sweets.
• Concentrate on unsaturated fats like vegetable oils, nuts and fish.

Protein builds and maintains the body's muscle tissue, enzymes, hormones and antibodies.

• Recommended daily protein is 20-25% of total calories.
• To get protein, eat lean meats, eggs, beans.
• Figure .7 to .8 gram per one pound body weight.

Vitamins and minerals are essential for balancing body processes.

• Take vitamins A, C and E.
• Muscle cramps? You may be lacking in potassium and calcium. Minerals are also important for good muscle contraction.

Cool natural water is crucial to fluid replacement since 60% of body weight is water.

• Limit the use of sport drinks, or dilute them with water.

Swimmer's Diet

Pre-workout:

Morning swimmers can benefit from a 100-200 calorie carb and protein snack, like a glass of orange juice, a half bagel with peanut butter, trail mix with nuts or dried fruit, a low fat yogurt, granola bar, or a cup of cereal with low fat milk.

It is important to hydrate yourself with a half cup of water for every half hour of exercise.

Pre-competition:

Plan on eating a high-carb diet with lots of fluids a few days before competition to maintain glucose levels for endurance.

Eat a high-carb, low-fat meal 3-4 hours before your competition. A turkey sandwich, pancakes, chicken, bread, applesauce, spaghetti with meat sauce, low fat yogurt, or a bagel with peanut butter and raisins will help fuel your energy.

Be sure to drink 1-2 cups of water 15 minutes before competing to ensure hydration.

The crucial post-workout:

This is the most important time to maintain your store of energy through your food!

By eating carb and protein, like a yogurt smoothie, within 30 minutes after a workout your body can absorb the nutrients to repair muscle tissue.

Plan to eat a complete balanced meal within two hours for maximum recovery.

Choices

All of the information regarding nutrition may seem like a lot of tips to devour. One of the best tips to remember is that balance is the answer to smart nutrition. June Kloubec of the Health and Exercise Science Department at Gustavus Adolphus College in Minnesota says there are no bad foods, only bad food choices.

"Too much of anything is a bad thing, even carrots," said Kloubec. "In an effort to cut out junk foods, we often also cut out fats the body needs."

If you're in training, toss the diet books. Protect muscle with a balance of protein, fat and vitamins. For additional swimmer nutrition information, visit the Sports Science Institute's Library at www.gssiweb.com.