Sports Nutrition For Young Swimmers

Often parents, coaches and swimmers themselves they ask for the existence of any diet or miracle supplement that can improve athletic performance. The reality is that there is no special diet, no help or supplement that helps swimmers to train and compete more and better. Yes what makes the difference is usually a balanced diet and properly handle food during periods of training or competition.

Regarding the usual diet, it is important to remember that the young swimmer has superior to those more sedentary young calorie needs. This does not mean that only increase those foods that provide more calories. The right thing is to scale up all food groups (carbohydrates, proteins, fats) to maintain a balanced diet.

Another thing is the handling of food in the hours surrounding the training or competition, both as to the most appropriate, as the most suitable time of the feed content. Swimmer best manage these parameters will draw more out of your technique and fitness. Food prior to training or competition.

The meal must be done at least two hours before choosing foods that are known and we know we feel good. It is not the time to try new foods that can cause heaviness, acidity or gases that complicate the competition.

Sports Nutrition For Young Swimmers

Must be a meal with foods rich in carbohydrates, but an overload of carbohydrates is not necessary. Avoid the burgers, fries or pastries as they are foods high in fat, with a slower digestion that can cause discomfort ingested close to the competition.

Similarly avoid chocolates and sweets in general immediately before swimming. Its high content of refined sugar overload causes intense energy but of short duration, which alters the metabolic balance.

One should not compete with hunger. If in the hour before we are hungry we take a small snack that calms us.

Food during Competition

If we are to participate in various tests, and are separated by more than three hours must make a complete meal rich in carbohydrates and low in fat, such as:

  • Vegetable Sandwich with shake or juice
  • Grilled chicken, baked potato and fruit salad
  • Chicken and noodles, fruit and milkshake

If the tests are separated two hours, a vegetable sandwich, some fruit or non-fat yogurt would be sufficient

Finally, if less than one hour between tests suffice to an energy drink and a cereal bar.

The energy sports drinks are not the best way to replenish fluids after moderate or small efforts, they are not necessary. Should be reserved for training sessions that exceed 90 minutes. It’s routine use, to be rich in sugars and acids damaging tooth enamel finish.

Eat and drink during periods of training and competition will help us to perform at their best. Remember, it’s so easy and simple as drinking water frequently and rest with a sandwich, nuts or yogurt.

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