Courtesy of P2 Life, a SwimSwam partner.
With all of the fad diets, training tips and random suggestions from gym salespeople, it’s hard to know what nutrition tips work best for swimmers. Here are a few that will keep you in top shape for your next meet.
1. Always hydrate yourself
Water is your best bet when it comes to staying hydrated and hitting your performance goals. Not only can water be used to hydrate throughout the day, but you can also mix it with your favorite protein powder for an on-the-go snack. It’s worth stating that you should be reading labels on vitamin-infused waters, flavored waters, and energy drinks. Many of these contain added simple sugars, which could give you a sugar spike, followed by a crash. Alternatively, you could look at sports drinks containing electrolytes and complex sugars, which help provide you with a constant stream of energy as well as replacing the electrolytes you lose when you sweat (which happens a lot in the water too.)
2. Avoid sodas
It seems obvious that a swimmer shouldn’t down a Coke right before practice, but it’s worth saying it again. Many sodas are high in simple sugars and while the sugar spike may make you feel energized at first the inevitable sugar crash is something you won’t want to happen midway through your race or meet.
Sodas often contain harmful ingredients that can sabotage the intense training, weight building and healthy nutritional habits that athletes focus on.
3. Have the right protein + carb mix after practice
Just because you’re done with your training for the day doesn’t mean you can eat whatever you want. Eating right is important to help your body recover from the day’s intense physical activity and prepare it for the next one. A protein rich meal repairs muscle supports the immune system and staves off hunger. Combine the protein with complex carbs to build up that energy storage, and you have a healthy meal that will accelerate this recovery. Nutrient-rich shakes or tuna sandwiches on whole wheat bread are great for after-practice nutrition.
4. Simple snacks during training
Snacks don’t have to equal swimming sabotage if you eat the right ones, in fact, they are a critical part of a swimmer’s training. Depending on how long you have between training and/or races, you’ll want to give your body a little extra fuel to give yourself a competitive edge. If you’ve got a quick 30 minute break, try something light like a simple carb snack of fresh fruit. Stay away from heavier snacks which take too long to digest. For breaks between 1-2 hours, you can get a good combo of carbs and protein with snacks like whole wheat pasta and veggies. Be sure to stay away from high-fiber snacks that can upset your stomach in the next round.
5. Before bed: high nutrition + low calories
We sleep so that we can recover. So doesn’t it just make sense then that you give your body all the nutrients it needs to recover when we recover? Eating before bed will not only help you build muscle, it will also improve recovery between training sessions, races, and practices. Knowing what to eat before you hit the sack is critical. Eat food that contains slow-digesting protein, like lean turkey breast or casein supplements that feed the muscles throughout the night. These proteins are also high in leucine, the amino acid responsible for stimulating the protein mTOR, which activates muscle protein synthesis. We created the NutriBoost with this in mind; it’s the perfect pre-bedtime snack.
P2Life is family owned, performance-based, nutritional supplement company that was designed for swimmers, by swimmers. P2Life takes great care in ensuring that every batch of their performance line is tested to be free of banned and illegal substances.
Over the past couple years, athletes taking P2Life products have had some astounding results. See below for more.
P2Life’s Proven Success – Numbers Don’t Lie:
- Over 40% of the USA Men’s National team that were taking P2Life products brought home 11 medals in total. Seven of those were gold medals.
- 700+ Master Swimming World Records have been set by P2Life Master Athletes.
- P2Life Founder Tim Shead, achieved his lifetime best in swimming at the age of 60. He actually swam faster at 60 than at age 22 when he was trying for the Olympic Team.
- Over 600+ of 5 out of 5-star reviews P2Life has received from verified buyers who have purchased our products. (That’s a higher rating than the iPhone 6).
- The percentage of P2Life Masters athletes who have been inducted into the International Masters Swimming Hall of Fame.
- Over 80 National Age Group Records have been set by athletes taking P2Life products.
A 100% pass rate for P2Life products that have undergone 3rd party testing, and have been certified free of banned or illegal substances. - Every batch made, is sent and tested, safe.
- P2Life has worked with prestigious athletes including Ricky Berens, Brendan Hansen, Tyler Clary, Rich Burns, Laura Val, David Guthrie, Michael Andrew, Rick Collela, Richard Abrahams, Davis Tarwater and Tyler McGill and many more.
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Sources:
http://www.sfgov3.org/ftp/uploadedfiles/shapeupsf/projects/UpdatedSugarSavvy.pdf
http://www.livestrong.com/article/517219-the-effects-of-carbonated-drinks-on-exercising/
http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1&itemid=5466&mid=8712
http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/athletes-the-importance-of-good-hydration.html
https://examine.com/supplements/caffeine/
http://www.ncbi.nlm.nih.gov/pubmed/2105184
Courtesy of P2Life, a SwimSwam ad partner.
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