Swimming: Good nutrition for better training!
In swimming, training is a very intense and demanding activity. The body uses a great deal of energy, the muscles are heavily taxed, and dehydration can be significant. Choosing suitable sports nutrition will help improve comfort and greatly enhance the effectiveness of your sessions. The nutrition strategy for swimming training can be organized around the three major phases of exercise:
BEFORE: Build essential reserves
Energy: Swimming training often takes place early in the morning, at lunchtime, or at the end of the day—in other words, long after your last meal. It is essential to provide the body with carbohydrates and protein in order to replenish the energy reserves you will need during your session. Insufficient energy can result in a poorly executed session due to fatigue and loss of motivation. This often happens when you enter the pool with a very ambitious training plan and, during the session, fatigue-induced weariness whispers that you should lower your expectations.
Between 45 minutes and one hour before the session, we recommend that swimmers eat a concentrated mixture of carbohydrates and protein, since the portion should be small so as not to overload the digestive system. An energy bar with a specially adapted composition is ideal.
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Hydration: Hydration is the most important element of your nutrition strategy. Always remember that 1% dehydration causes a 10% drop in performance. 2% dehydration leads to a 20% drop in performance, and so on.
The general principle of hydration is consistency. We strongly advise swimmers not to drink large quantities immediately before training, even one hour beforehand. It is preferable to hydrate regularly by taking small sips throughout the day and throughout the week, even on rest days. If you train in the morning, do not hesitate to keep a glass or bottle of water on your bedside table so you can take a few sips if you happen to wake up during the night.
DURING: Improve the effectiveness of the session
Energy and hydration: In swimming, the body’s energy reserves are called upon from the very start of training. Likewise, the muscle fibers are immediately put under considerable strain. It is best to avoid eating solid food, as digestion in a horizontal position is very difficult and is highly likely to disrupt you.
We recommend that swimmers consume a sports drink throughout their training session in order to maintain their energy reserves and an optimal level of hydration. Leave a bottle next to the starting block and take a few sips every 15 minutes, between sets.
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AFTER: Optimize recovery
The recovery process after swimming training is a very important part of your sports nutrition strategy. It is what enables your body to fully assimilate the effects of your work and also regenerate so that you are fit again for your next session. A recovery process that is not optimized from a nutritional standpoint can create a state of latent fatigue throughout the day following training and/or sleep problems. In swimming, recovery has three objectives: regenerate the muscle fibers, replenish glycogen stores, and rehydrate the body with water, minerals, and vitamins.
Combining a protein-enriched bar with a recovery drink within half an hour after training ends will help you achieve these recovery goals.
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NOT SURE? LET’S CREATE YOUR NUTRITION PACK TOGETHER - SPECIALIZED FOR SWIMMING TRAINING
Nutri-Bay.com can help you create your personalized "Swimming Training Pack", containing all the sports nutrition products useful for optimizing the three phases of the swimming nutrition strategy (Before, During, After).
Together, we will create a pack to provide you with energy, maintain optimal hydration, and finally support your recovery.