An active body requires a well-balanced diet to be healthy and energetic. In case you are an athlete, you will need a diet that encourages a higher level of exercise by enhancing energy, immunity and muscle strength. An inadequate diet not only has an effect on your performance, but it can promote you to health issues. The appropriate combination of foods can increase energy levels and maintain the levels high for more time.
How many calories should a swimmer eat a day?
The quantity of energy you require relies upon the training, size, weight and muscle mass. However, as a standard, a 60 kg swimmer will burn in between 800-1000 calories in a couple of hours a long training session. The average daily calorie requires about 1800 calories for a woman and 2000 for a man and you can nearly work out how much you need to consume daily.
But keep in mind that no two swimmers’ requirements or exercising plans are identical, so come across the food and diet plan that works for you. Examining your energy levels and food cravings is a great way to work out if you are having adequate calories during the day.
What to eat, what to avoid?
Vitamins and Minerals
Vitamins and minerals enhance immunity and help in energy production. The body requires B vitamins for energy. Deficiency of B vitamins can cause muscle cramps, fatigue, and loss of appetite. Vitamin C serves as an antioxidant, and it defends you from free radicals, which can trigger the disease. Minerals play an important role in performance. Iron carries oxygen to all cells of the body, and calcium enhances the bone health and muscle function.
Carbohydrates give 40-50% of the energy needs in the early stages of mild exercise. Consuming a diet that presents 70% of the calorie from carbohydrates three days prior to competition can guide enhance endurance. Also, selecting whole grains above refined starches guards from energy lags. For basic training, you need 2.2-3 g of carbohydrates per pound of the body weight. Strength athletes require up to 4.5 grams per pound of body weight.
The body requires proteins to develop new tissues. The amount of protein the body needs will depend on the intensity and length of exercise. Sources of protein include meat, eggs, dairy, and fish, legumes and nuts. Consuming protein in the surplus amount of the body’s requirements is unwanted; the body keeps excess protein as fat.
Breakfast is an essential part of an athlete’s diet. Begin fueling the muscles with energy prior in the day to prevent an energy decline. It is equally essential to take foods that contain good fats like peanuts, avocados, olives, and walnuts. Stay away from butter and rather, switch them with vegetable oils. the total fat consumption should be between 20-35% of the total energy intake.
Right Scheduling of Diet
Swimming is a high-energy exercise, so having frequent, smaller, nutrient-rich meals is essential, this should meet the appetite, keep blood sugar balanced and energy levels constantly high.
Prefer for this method over the common three, large meals a day, which may keep you feeling, tired in performing.
If you are a morning swimmer try to get some calories in prior to the pool; swimming following a 12-hour, overnight fast, can make you feel exhausted, and starving for hours after.
Consuming carbohydrate and protein-rich foods like eggs, wholemeal bread, pasta, beans and chicken about 2-3 hours prior to a swim is suggested.
Before and after training time snacks and meals are essential to enable maintain blood sugar levels balanced, especially instantly after a swim.
Target to refuel the body in 20-30 mins of training with a combination of protein and carbohydrates, a banana and a peanut butter sandwich would be great.
Stay away from fatty foods that place excess needs on the digestive system and reduce all nutritionless food from the diet. Rather, choose healthy, light snacks like fresh fruit, smoothies, whole grains, nuts, seeds, protein shake.
Dehydration can impact the energy levels and performance, so carry a water bottle with you to the pool and drink a lot prior to, during and after the training.
A dietician should be contacted for proper guidelines, Good luck and healthy and happy living for you!