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Swimming: Nutrition and Ergogenic Aides

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Antoni Skoraczynski

on 9 October 2012

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Transcript of Swimming: Nutrition and Ergogenic Aides

By Antoni Skoraczynski Swimming: Nutrition and Ergogenic Aides Swimming: 100 - 200m Duration: less than 1 minute - 3 minutes Analysis Nutrition: Before a race 4 - 3hrs: the swimmer should eat a meal consisting of porridge with honey and fresh fruit.
Intensity: Maximal Night before: the swimmer should eat a dinner which is high in carbs, such as pasta. This is done to fill muscle glycogen stores Porridge is a good way of attaining carbs, and is Low GI Honey and fresh fruit are also Low GI 1 hr - 15min: the swimmer should be drinking a sports drink that contains carbs, such as Powerade/Gatorade/Staminade (different methods of drinking) Nutrition: Close to the race The swimmer should also be consuming some lollies, such as jelly beans, or having energy gels, as a quick way to increase glucose levels Glucose is sent to muscles via the bloodstream when the body needs a boost of energy After a race, a swimmer should drink some sports drink Nutrition: After the race Depending on whether there are any more races, the swimmer may want to eat more jelly beans in order to get glucose levels back up At most swimming comps a swimmer will swim more than one race After the last race has been swum, a swimmer should eat something that is high in carbs, with a Low GI, in order to aide recovery Nutrition: No more races Some suggestions are fruit, dry cereal or cereal bars, or a sandwich If there is 1 1/2 - 2hrs until the next race, the swimmer may want to eat a 'heavier' meal, such as some dry cereal, or fruit Protein powders allow a swimmer to consume protein shortly after a swim or gym session (usually 20 - 30mins) Ergogenic Aide: Protein Powder Protein powders help promote muscle recovery and growth When all the energy from food has been used, muscles are used as fuel Only really if protein powder is misused Negatives of Protein Powder A swimmer isn't supposed to be bulky, as this will add to the weight that must be pulled throught the water If protein powder is misused, then the swimmer may face a a decline in performance http://www.ausport.gov.au/ais/nutrition/factsheets/sports/swimming Bibliography http://kidshealth.org/teen/diabetes_center/words_to_know/glycogen.html http://www.glycemicindex.com/about.php myself and other swimmers
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