{"id":235031,"date":"2016-12-27T09:00:41","date_gmt":"2016-12-27T16:00:41","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=235031"},"modified":"2017-02-27T14:42:12","modified_gmt":"2017-02-27T21:42:12","slug":"fueling-to-perform","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/fueling-to-perform\/","title":{"rendered":"Fueling to Perform"},"content":{"rendered":"

By Ailish Dougherty, Swimming World College Intern.<\/em><\/p>\n

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.<\/p>\n

Once in college, I knew it was necessary to eat “healthier” and “more balanced,” but I didn’t know how. The\u00a0dining 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.<\/p>\n

According to Tufts University alumnus\u00a0Kate Sweeney<\/strong>, a professional nutritionist<\/a>, 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\u00a0women 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.<\/p>\n

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\u00a0count\u00a0calories and\u00a0diet. In fact, restrictors\u00a0in 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.<\/p>\n

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<\/a>. 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!<\/p>\n

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!<\/p>\n

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\u00a0snacks centered around whole\u00a0grains 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\u00a0pasta, rice, bread, cereals, or potatoes), a quarter protein, and a quarter vegetables.<\/p>\n

\"balanced-plate\"

Photo Courtesy: Kate Sweeney<\/p><\/div>\n

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\u00a0well. 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.<\/p>\n

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

By Ailish Dougherty, Swimming World College Intern. Knowledge about nutrition is vital for young swimmers. 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