Monday, October 3, 2022

[GUIDE] Diet for Competition Swimmers

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Arslan Shah
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When in the day should one eat for optimal recovery? How much should one eat for optimal swimming training? And not least what should one eat with lifeguard recertification near me.

The questions quickly pile up with many swimming parents about their competition swimmers children’s intake of food.

Maybe you also have those questions at home?

In that case, you have come to the right place.

For below I give, a former elite swimmer with up to 8 weekly swimming training, my own best experiences in relation to being an elite swimmer and all the food that after all must be consumed.

Once you have read the entire guide, you will therefore be aware of what food is obvious to eat as a competition swimmer at what times of the day. This applies both on days without swimming training, days with one swimming training, days with two daily swimming training also on a competition day.

As an added bonus, you get a very concrete insight into various really good “swimming dishes”, which fill up the tank well.

But should we not just get started so that your swimming child can have the right food, at the right times and in the right amount?

NOTE: It is important to keep in mind that this is my own experience of dieting as a former elite swimmer. This is not necessarily what Team Denmark or the Danish Swimming Union recommends.

Other NOTE: These experiences with diet were made when I was 16 years old, went to 9th grade in a sports class under Team Denmark, swam 8 times on the 1st team in Horsens Swimming Club with 4 morning and 4 evening workouts + 2 strength training in a week. At that time, I weighed just over 50 kg. and would like to put on. However, the experience and the basic principles can SAGTENS be used by 10-year-old swimmers as the senior swimmer, just as they can also be used by elite athletes in other sports. Third NOTE: This is definitely NOT a fact list on how to eat as a competitive swimmer. I just try to pass on my experience on how I did and not least inspire, and then you can choose to take it with you that suits you and maybe adapt with your own routines.

By the way, why is diet at all so important for a competition swimmer?
Before we get off to a good start, I would just like to concretize for you why diet is so caveat important for a competition swimming performance in the water.

A good way that I have always thought about diet and swimming (which actually comes from one of these Team Denmark dietitians) is like this:

When you swim for maybe 2 hours, the body’s strength in the form of its muscles is broken down and reduced by first burning carbohydrates, then proteins and finally fat.

When the training is over, the food / diet must first rebuild the broken muscles and then hopefully by consuming some extra food build on top of the muscles so that they become even stronger than before the training.

And that’s how it goes day by day.

Then the child does not eat anything after training, then the muscles are not rebuilt – and at the next training the muscles are just broken down even more. As a result of this, you lose weight, and not least lose more and more muscle mass, and you therefore get nothing out of your training. On the contrary.

But in addition to not really building muscle / improving as a result of the training, the lack of food, and to a large extent, the wrong food also means that:

  • That you do not have enough energy to be able to train – That you increase the risk of illness – That you do not grow in height – That you increase the risk of injuries – That you do not recover properly after training – That you get a lack of generally important vitamins and minerals

What is the effect of food on sleep.

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