Fueling to Perform

Photo Courtesy: Twitter

By Ailish Dougherty, Swimming World College Intern.

Knowledge about nutrition is vital for young swimmers. Before college, my nutrition knowledge was limited to the idea that swimmers could eat whatever they wanted and still be skinny. That rationale led me to an unhealthy lifestyle, in which I justified my over-sugared food choices and multiple desserts per day as calories that would be burnt off easily during one practice.

Once in college, I knew it was necessary to eat “healthier” and “more balanced,” but I didn’t know how. The dining hall provided me with treats and greasy snacks galore and I was always ravenous after practice. I had neither the will-power nor the time to choose the right foods to fuel my body.

According to Tufts University alumnus Kate Sweeney, a professional nutritionist, not eating enough can impact swimmers dramatically – women who ate 2,500 calories per day swam a 400 freestyle 8 percent faster over 12 weeks, while women who restricted their calories to 1,800 per day swam 10 percent slower after 12 weeks. Other negative impacts include a higher risk of injury, increased soreness and decreased recovery, and over-tiredness.

This information went against my – and society’s – pre-conceived notions that in order to be healthier and stay at a “desirable” weight, one must count calories and diet. In fact, restrictors in the above-mentioned study had 3 percent more body fat by the end of the 12 weeks than the women who did not restrict their calories. Once I readjusted my perspective on eating, Sweeney had more solutions to offer.

Carbs are often labeled as a “bad food” which people must cut out of their diets to be healthier. This, however, is the opposite of what is healthy for swimmers. According to Sweeney, carbohydrates must make up 55-65 percent of our daily calories, so that blood glucose levels can be maintained during exercise and prevent bonking. In other words, a 140-pound athlete needs 420-630 grams of carbohydrates per day. This is equal to about 29-42 pieces of bread per day!

Let me repeat myself. Swimmers must eat the carbohydrate equivalent of 29-42 pieces of bread in order to be set up for peak performance!

This fact prompted the beginning of my nutrition awakening. Instead of skipping breakfast or lunch because of practice or a class, I now plan for snacks centered around whole grains and protein. Sweeney also recommends that during high intensity training (*cough* like your upcoming training trip), a swimmer’s plate should be about half grains (such as pasta, rice, bread, cereals, or potatoes), a quarter protein, and a quarter vegetables.

Photo Courtesy: Kate Sweeney

Now, instead of feeling guilty when I stuff myself with pasta after a grueling workout, I know that I am giving my body the appropriate fuel that it needs to train hard and swim well. It’s easy to add a little protein, like a chicken breast, and some vegetables to make it a well-rounded meal that will fuel my body to perform to the best of its ability.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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Owldom

7 years ago

Chicken?

Steve Friederang

7 years ago

Reply to Owldom

Poultry includes chicken, turkey, quail, pigeons, etc. 🙂

Jenny Cmc

7 years ago

Chris McCauley pls read. Wow!

Tricia Crowe

7 years ago

Robin Crowe

Michael Perkins

7 years ago

Sue Perkins

Christos Constantinides

7 years ago

Anais

Anne Besser

7 years ago

Kelly Hannah Carthy?

Tracey King

7 years ago

Cal King

The Screaming Viking!

7 years ago

High carbohydrate recommendations and the avoidance of saturated animal fats will eventually prove to be the greatest misdirection in the history of health sciences, even for athletes. 630 grams of carbohydrate is insane, and “bonking” can be prevented more easily by eating ZERO carbs.

Emma Marcus

7 years ago

Här va den Ellen Woivalin o det står 430-620(ish) GRAM kolhydrater per dag d e sjuukt mycket kolhydrater

Emma Marcus

7 years ago

Reply to Emma Marcus

Jenny Ek här va det jag snacka om idag

Gary

7 years ago

Not so much for carbs, but eggs are hard to beat.