The Diet for Swimmers includes peanut butter and whole grains, both of which are high in calories for swimmers.
About the Diet for Swimmers
Swimmers' diet is essential for them to train vigorously and aggressively for championships. In addition, it reduces the recovery time in case of any sick symptoms. Therefore, choosing basic meals and snacks must contain all the requirements that their body needs before exercise, after exercise, and at any time.
Calories for swimmers
The amount of energy a swimmer needs depends on his weight, size and muscle mass, for example a 60 kg swimmer can consume 1000-800 calories in one hour of training. The average daily caloric requirement for swimmers is about 1800 calories for a woman, and 2000 calories for a man, but there are not the same nutritional needs for everyone, so they must be known and dealt with in the swimmers' diet based on them. Hunger is a great way to find out if swimmers' calories are enough for the whole day.
Essential nutrients for swimmers
carbohydrates
Foods rich in carbohydrates are a staple of a swimmer's diet, and are ideal for providing energy while you work out.
Fats
High-fat foods are also an energy source for swimmers. However, it takes about 20-30 minutes for fat to metabolize for the swimmer to benefit from the resulting energy.
Protein
Protein rich foods are essential for building body cells. In order to repair and maintain these cells and also help build muscle and burn fat.
Vitamins
Vitamins help control the growth of body tissues, and are an essential ingredient in swimmers' diet. But the body does not produce most of the vitamins, and therefore the body needs vitamins from outside it by eating food, drinks and nutritional supplements.
Minerals
Like vitamins, minerals build cells and control body processes. Of the most important minerals in the body:
Calcium.
iodine.
Phosphorous.
Iron.
Diet for pre-workout swimmers
The pre-workout meal depends on the amount of time available on the start of training. Carbohydrates should be included as a staple in pre-workout meals to provide the muscles with the energy needed to powerfully train with maximum benefit. The more time you have before exercise, the more protein in meals.
Swimmers' diet two hours before training
Boiled eggs, or a sandwich with chicken meat, or baked potatoes with cheese and beans, or a bowl of rice with lean meat and vegetables.
Swimmers' diet an hour before training
Whole grains and milk, or granola and low-fat yogurt, toast with a small amount of peanut butter and jelly, or a homemade smoothie with fruit and yogurt.
Swimmers' lunch 30 minutes before training
Because there is no time to digest food, you should choose a snack that contains carbohydrates, such as bananas, granola, bread or raisin bread.
Eating a good pre-workout snack will not only increase energy levels but also increase focus and desire to work hard.
Diet for swimmers after training
Eating after training, especially the first 30 minutes, is a key to recovering muscles and re-supplying the body with energy, especially if the swimmer has had a training twice a day.
A snack often contains about 40-80 grams of carbohydrates with some protein around 10-20 grams. The snack should be low in fat to speed up the digestive process that activates the muscles quickly, and some fluids should also be included with the meal. Low-fat milks such as chocolate milks and smoothies made with low-fat milk or yogurt are great and convenient options.
Some other good snack options after training include:
A granola bar and a low-fat cup of Greek yogurt.
Peanut butter and jelly sandwich.
Honey sandwich and 2 boiled eggs.
Low-fat cheese and crackers are in addition to fruit.
Sample daily meals for swimmers
Swimmers' lunch and breakfast
The first meal of the day is the most important thing.
1 cup oats with milk.
2 pieces of whole grain toast.
Two eggs on whole grain toast.
A pre-workout snack
Snacking is not bad, especially when you exercise regularly.
A cup of milk and a banana.
Peanut butter on wholegrain bread.
Grapes, berries, apples.
Nuts, dried fruits.
Post-workout meal
Swimmers need protein to help their muscles recover.
Chicken with whole grain pasta.
Tuna with wholegrain bread, pasta.
Grilled Baby Potato With Chili Pepper, Beans, Tuna.
eggs.
You can also add any of the following:
sweet corn.
peas.
Broccoli.
pepper.
Swimmers' lunch and dinner
Key healthy meals don't have to be boring, just make sure the diet is varied in order to get all the nutrients that a swimmer needs.
fish.
Turkey.
chickens.
Lean ground meat.
Steak.
Korn.
With two or three of:
sweet potato.
tomatoes.
Broccoli
carrots.
Asparagus.
Snow peas.
bean.
cauliflower.
Swimmers' diet before and after training is necessary in order for the body to supply the energy needed for training and to compensate the muscles for the effort you put into training.