diet tips

Fundamental Nutritional Tips for Swimmers

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Swimming is one of the most physically demanding sporting events. Swimmers, therefore, are well aware that the benefits of eating the right foods go beyond their overall wellbeing. The kind of foods that you feed your body with determines your performance on the pool. This implies that eating the right foods will give you a competitive edge, while improper diets might compromise your abilities. Based on Swim India, swimmers are advised to stick to vegan diets that are rich in some essential nutrients that they need to compete.

Competitive swimming is classified as one of the most exploitative sports out there. Swimmers, thus, require an excellent balance of both energy and nutrients. This article shares three essential nutrition tips for swimmers.

Have Lots of Carbohydrates

Carbohydrates are popularly known as energy giving foods. Therefore, before you start your training or while preparing for a competition, you should ensure that your plate has adequate amounts of carbohydrates. More carbs essentially mean that you will have more energy to push harder. Besides carbs, it is advisable to have your meals rich in fruits, whole grains, and vegetables. Although you can get some calories from sweetened drinks or foods, it is advisable to stick to natural sugar sources as much as you can.

Eat Proteins

Intense workouts or completion ca take a toll on your muscles. As such, athletes need enough amounts of proteins to repair these muscles. Nutritionists recommend that any swimmer should take at least 2grams of protein for every pound of weight. Vegan athletes, for instance, are advised to stick to plant sources of proteins which range from beans to Brazil nuts. Meats are also good sources of proteins. So you might consider taking some meat once in a while. For optimal muscle repair, proteins should feature in almost every meal that you take.

Hydrate Often

You need water to compete. Proper hydration has been shown to have a profound impact on both physical and mental abilities while swimming. Competing while you are dehydrated can be disastrous. Some studies show that dehydration can increase the levels of cardiovascular strain, thermal strain, muscular fatigue, and thermal strain, among other limiting effects. To stay in top shape, any swimmer should be properly hydrated.

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A swimmer’s performance is anchored on how they handle their bodies. As much as one is working out, your success as a swimmer largely depends on what you eat. …