Breakfast and Recovery Strategies for Swimmers | ACTIVE
Eating After the Race While eating a healthy breakfast is a great start to the day, swimmers must also replenish their glycogen stores throughout. When preparing for a swimming competition you need to pay careful avoid eating anything that may cause stomach discomfort the next day. This is the food that's going to be giving you your steady energy throughout the day as well as part of your swim meet preparation. Eating carbohydrates such as .
One of the concerns with scheduling practices early in the morning is what to do with breakfast. Athletes are often advised to eat two to three hours before exercise to allow for stomach emptying. Most athletes do not want to eat just before practice or a competition, as the food left in their stomach may cause nausea and gastrointestinal upset. So rather than getting up at the crack of dawn to eat, many swimmers simply forgo food before practice.
This habit of skipping food or a meal before exercise, especially after an overnight fast, can lower the body's store of energy and impair their ability to train and compete. Two pieces of toast with juice Small bowl of cereal with low-fat milk Banana and one tablespoon peanut butter Bagel with small amount of cream cheese Applesauce and two graham crackers Gatorade Energy bar and Gatorade Thirst Quencher Raisins and pretzels Fig bars and low-fat milk How can swimmers eat breakfast without having to wake up at 3 a.
Breakfast and Recovery Strategies for Swimmers
Simply stated swimmers need to snack before an early-morning swim and then eat breakfast once the workout is over. Whole wheat spaghetti with low-fat meat sauce or a lean piece of chicken, a black bean burrito with your favorite veggies, a lean piece of chicken with potatoes or rice and a few vegetables. Getting ready for the next day. Making sure your body has all the nutrients it needs to recover and repair while it is sleeping is critical.
The Big Deal About a Swimmer’s Nutrition
Try something that ideally is loaded with nutrients, like proteins ideally whey and caseinvitamins and minerals but is lower on the calorie side. A good example is a nutritional shake or a glass of whole milk.
Definitely avoid having any of these as your pre-race meals. They will only upset your stomach and derail your performance in the pool. Besides giving you a short-lived energy spike, constantly having high sugar has shown to create a host of other health problems. If you need additional energy, get it from food. Stay away from these drinks.
You digest the food you eat in the hours leading up to the race and the component nutrients stored in your liver or circulating in your bloodstream travel to your muscles, where they provide energy for contraction and resulting motion. Carb Types You should focus on eating complex carbohydrates such as whole grain breads and oatmeal.
They relieve an acute energy crisis well, but simple carbs will not last through a long meet.
Food for Swimming - Sports Dietitians Australia (SDA)
Examples of simple carbohydrates include white bread, white rice, and pastas. Your digestive system breaks down complex carbohydrates more slowly so your energy levels stay stable throughout the competition. Foods containing complex carbs include whole grain breads and pasta, oatmeal and sweet potatoes and yams.
Timing and Selections Eat breakfast four hours before your meet if you can.