Swimming Nutrition

Swimming requires a lot of energy and endurance, and nutrition is a cornerstone of performance for any athlete. Some athletes think they can eat whatever they want because they work so hard in practice. Others don't eat enough because they don't want to risk losing their progress from their hard work in the pool.

However, you'll only be able to reach your full potential once you consume proper nutrition. As a swimmer, you should plan to eat between four and seven light meals depending on your activity level. If you train intensely for more than a couple of hours, you'll need to eat more easily digestible food. Half of your meal should be carbohydrates, and the other half should be fruits, vegetables, vitamins, minerals, healthy fats, and protein.

Swimming Nutrition

Eating a balanced diet consisting of all the healthy food groups is key to reaching your peak performance. Your activity level and intensity during training will affect how much you should be eating. Remember to switch up what you're eating instead of making the same meals daily. Keep your days and food interesting, and don't be afraid to try something new on your off days.

Some of the best foods for swimming nutrition include:

• Carbohydrates: Carbohydrates give our bodies the energy we need to go about our day. When you exercise, you use that energy. You have to ensure you replace that fuel to continue to work hard throughout the day. Raisins, power bars, bananas, apples, and pretzels are great foods rich in the carbohydrates needed to fuel your body.
• Protein: During training, your muscles experience a lot of stress. You need to eat plenty of protein to repair and rebuild your muscles. Protein also boosts the immune system and helps to keep you full throughout the day, so you are free from hunger pangs. Eggs, fish, lean meat, and low-fat dairy are excellent protein sources.
• Fruits and vegetables: The fruits and veggies we are always told to eat will go a long way to protect our bodies and reduce many common health risks such as cancer and heart disease. Berries, oranges, dark leafy vegetables, and apples are excellent foods to incorporate into your daily lifestyle.
• Vitamins and minerals: Vitamins and minerals affect every part of your body, from your muscles and bones to your immune system, and they work to keep you healthy and energized. You can find a lot of the vitamins and minerals that you need in the healthy foods you consume. However, you can also take supplements for those you may not get enough of, such as iron and magnesium. Smoothies are a great way to incorporate fruits and vegetables that provide essential vitamins and minerals.
• Healthy fats: Distinguishing between healthy and unhealthy fats can be the difference between feeling energized and sluggish. Fat builds cell membranes and absorbs minerals, and we need them to survive. Healthy fats include nuts, avocados, seeds, and olive oil.

Furthermore, you also need to make sure you drink enough water to stay hydrated throughout the day. Keeping hydrated is one of the easiest ways to avoid self-sabotaging. You constantly sweat and exert effort in the pool, and you need to ensure you refill your body with the nutrients it needs.

What to Eat Before Competitions

Before meets or competitions, you should eat a high-carb meal low in fat and fiber. Ideally, you want to eat your carbs with at least four hours between your meal and the race to allow your body to turn those complex foods into the energy you need. An hour or so before the meet, you can follow up with a protein bar or fresh fruit.

Some teams like to have fun by implementing “pasta parties” and similar group meals the night before a meet. Whole grain or plant-based pasta can be a great way to have a healthy meal that fuels your body without carb-loading. This is typically a good meal plan if your meet is early in the morning so you won't have enough time to eat the carbohydrates you need beforehand. Eating pasta the night before allows your body to slowly break down the nutrients and leaves you with enough energy for the next day.

What to Eat During Competitions

Food breaks can be hard to come by during meet days. Sometimes you may have a few hours to prepare, others only minutes. It would be best to practice what you plan to eat and drink during your training sessions. You never want to experiment with foods on race days.

During competitions where your events are close together, you want to keep your food consumption light and easily digestible. You could consume a sports drink, yogurt, fresh or dried fruit, or juice. These foods will quickly turn to energy and prepare you to race without weighing you down.

If you find yourself with an extra hour or two, you can eat a more substantial snack. Sushi or sandwiches with simple ingredients and fixings can be an excellent energy source later in the day. You could also have a small helping of whole-grain pasta. However, you have to be careful with those dishes because too much slow you down rather than speed you up. With enough time, eating pasta can be a great way to find yourself ready to compete in those later events.

What to Eat After Swimming

You'll need to refuel after expending a ton of energy on your race or training. Whether you've completed an intense speed workout or just finished a race, you'll want to eat soon after you've finished, even if you only consume a snack until dinner time. You could munch on some ham and cheese rollups or make a smoothie rich in superfoods for swimmers. Some superfoods include berries, milk, bananas, and chia seeds.

Other post-swim foods include:

• Omelets
• Poached eggs on toast
• Homemade pizza with veggies
• Peanut butter and bananas
• Turkey
• Brown rice
• Oily fish
• Chicken
• Protein bars
• Nuts

Always be sure to drink a ton of water after swimming. Your body will need that liquid gold after exerting so much energy. You'll likely notice weight loss after intense training, and a good rule of thumb is to drink 20 ounces for every pound you've lost. You don't have to weigh yourself before and after every meet, but you should keep in mind that you need to drink a lot of water to replace what you've lost through sweating.

Swimwear and Gear from Kiefer Aquatics

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With over 70 years of industry experience, we know why it's crucial to have quality swimwear and gear. We're committed to Swim with Confidence, and we continue to look for new ways to reinvent the way we swim. Shop our swimwear or browse our swim gear and experience equipment and suits that help you glide through the water.

As a mom, I find that I have pockets of snacks stashed everywhere. In my purse, in the center console of the car, in swim bags, and in backpacks — I try to always be prepared.

In a society where we have become over-fed and over-sugared, what can you pack as a snack that will have a positive impact? And does your swimmer or do you truly need a snack? The answer is yes. After workouts or pre-workout, fueling your body is a big deal. Picking the right fuel is even more so.

What to Look for in a Swimming Snack

Don’t swim with an empty tank. Even if you're feeling amped or your nerves are getting the best of you, make regular meals and snacking a part of your swim routine. Whether its workouts or a competition, you're bound to have plenty of things on your mind. Being prepared with some energy-packed snacks for swimmers is always a good idea.

Not sure what makes a good before or after swimming snack? Here are some tips to keep in mind:

• Before a practice or event, top off those glycogen stores with snacks high in complex carbohydrates.
• Eat a little something every two to four hours to keep your blood sugar levels up and fuel your muscles.
• Eat as soon as possible after you swim to give yourself plenty of time to recover if you have to swim again.
• Avoid overeating, as this may cause you to feel sluggish.
• Stick to familiar foods to avoid gas, bloating, and stomach discomfort.
• If you’re really struggling to eat, try a liquid snack such as sports drinks, flavored milk, or diluted juice. These can replenish your energy supplies and help achy muscles recover.
• Avoid high fat and simple sugar foods.
• Opt for snacks high in protein as these help repair and build muscle.

15 Healthy Snacks for Swimmers

Whether you're feeding yourself or you're prepping some swim team snacks, I’m going to toss out a top 15 of my favorite go-to’s on the go — but I would love to hear from you too!

1. Peanut Butter & Jelly Sandwich

I’m completely 100% serious. They are portable; they have a good ratio of carbs, to protein, to sugar. My college coach Frank Busch was always boasting the benefits of having a pb&j on hand to help you get through your day.

2. Jerky

Avoid brands with high sodium or sugary flavors, but this is a protein-packed example of an excellent on the go snack.

3. Nuts

Not the fancy kind that are salted, sugared, or anything in-between. Just nuts — natural, nothing added. Mix them up for a trail mix blend — variety is a good thing! Pecans, walnuts, almonds, pistachios, pepitas, and cashews are just a few excellent choices. A little dried fruit (watch out for sneak sugar added attacks here) is another good addition to the mix.

4. Chocolate Milk

Yes. Why? This is a fast fuel packed with protein and, if you make good choices, just a touch of sugar. This is a great fast refuel option after a hard workout.

5. Cheese & Deli Meat Roll-Ups

Roll up some low-sodium natural deli meat with a cheese stick inside for an excellent pre-practice or post-workout snack. Not so much to make you feel full during training but a great source of fuel to keep you going or top you off when you are done.

6. Hummus

Not as portable I know, but with all the Tupperware we know we all have buried in our pantries and cabinets, why not put a few to work. Stick some carrot sticks, celery, and/or tomatoes in there for a healthy energy boost.

7. Hard-Boiled Egg

Back to super portable! Woo! You can make a large batch of these once a week and easily pack one to go with you for whenever you need a quick pick me up.

8. Nut Butter Packets

There are an amazing number of these available now. Just look for one with a low sugar amount. Be picky about what you put in your body. You can eat these as they are or add them to celery, crackers, pretzels, a wrap, or bread.

9. Pouched Fish

The most familiar of these is tuna packets. Adding fish to your diet is like taking a vitamin. There is so much good stuff in there that is awesome for your body, whether you are an athlete or not!

10. Yogurt

Careful here. There are so many choices out there it can be overwhelming. And speaking from personal experience, it is HARD to find tasty ones that don’t have ridiculous amounts of sugar. I am not on the anti-sugar bandwagon (okay maybe I am) but be a conscious consumer. You will regularly see single servings of yogurt with 18+ grams of sugar in a serving. Look a little harder at specialty stores for something that will fuel your body, not hurt it.

11. Fresh or Dried Fruit

Whether fresh from the farm or dried up and ready to grab on the go, fruit is one of the best snacks for swimmers. While eating fresh fruits and vegetables may seem like a no-brainer, here are some fruity options you can grab between races or for a post-workout sweet treat:

• Potassium-packed bananas perfect for sore muscles and cramping
• Frozen watermelon to cool off and hydrate on a hot day
• Applesauce pouches for on-the-go snacking
• Boxes of raisins you can pass out among your teammates
• Smoothies with your favorite blend of fruits and veggies

12. Ants on a Log

Whether you want to delight a team of young swimmers or you have a little nostalgia for this classic treat, ants on a log packs a healthy protein punch. This simple combo of celery, peanut butter, and raisins is a healthy snack that will never go out of style.

13. Fig Bars

With almost no fat, fig bars are the smart swimmer's candy bar. They're also a great source of fiber and vitamins so you can keep your energy up between races.

14. Protein Bars

A walk down your local grocery store aisle will show that protein bars are an extremely popular snacking option. But not all protein bars are created equal. When perusing the nutrition info, look for options that are high in protein and fiber but low in sugar. If you're having trouble finding a healthy variety, make your own homemade protein bars. The internet is filled with tons of easy and delicious recipes.

15. Crackers

From the sweet taste of graham crackers to the savory goodness of saltines, whole wheat crackers are a great option for a boost of delicious energy. Pair yours with peanut butter, cheese, or whatever suits your fancy.

Swimming Carb Loading

It's no secret that swimmers and other endurance athletes rely on carb loading to keep their muscles fueled for performance. Consuming carbohydrates helps build glycogen stores in muscles. Muscles "burn" or convert glycogen into energy more efficiently than any other power source.

Team Pasta Dinners

Over the years, pre-competition carb loading has become more of formal process and has evolved into a tradition.

Travelling swim teams and swimmers take over Italian restaurants in the towns and cities hosting swim meets, gobbling up plates of pasta to prepare for racing.

Historically, team dinners were more common for high school and college swimmers. More recently, club teams have embraced swim team dinners as a way to build team camaraderie and introduce younger swimmers to proper pre-race eating practices.

Pasta Dinners & Swim Parenting

As a team parent, you'll likely have the opportunity for you and your swimmer(s) to attend, or even host, a pre-swim meet dinner. You might be tempted to skip, but be advised- opting out will cause you to miss a great opportunity to:

• show additional support to the team
• build friendships with other swimming families
• avoid disappointing your athlete (team members will want to know why they didn't join the fun!)

Behind the Noodle Curtain - Team Dinners: Exposed!

On a recent "journalism assignment" (and at the behest of my wife, Stacey Kiefer),  I attended the PX3 Swim Team pasta dinner at the Recplex, in Pleasant Prairie, Wisconsin.

Dress Casual! Team members came directly from the afternoon swim workout- so our kids were in pajamas. The swim team carb loading dinner isn't an awards banquet - so anything goes.

Bargain City! The Kiefer family (Ginger, River, Robin, Stacey) paid a very reasonable $5 per head to attend the pasta dinner. Some swim team pasta dinners are fundraisers - this wasn't a fundraiser. The bargain entry feee was designed only to cover the cost for offering the event.

Pot Lucky! Families are asked to bring a side dish or desert - we brought tortillas, a mountain of avocados, limes, and other ingredients for fresh guacamole that I prepared on the spot, while under close scrutiny from Stacey Kiefer.

Basta Pasta! An ample buffet was presented for the full use of all diners - and there were plenty of carb sources: pasta, potatoes, bread, and diverse fruit salads. Baked Mostaccioli and Lasagna were served in both meat and meatless preparations.

Fun & Fashion! After dinner, kids began to produce blank t-shirts. The purpose was soon made clear as they began to decorate the "psych-up" shirts with permanent markers, adorning the garments with motivational sayings (and best wishes in other team mates shirts). Psych-up shirt decoration was a lot of fun and caused swimmers to circulate throughout the multi-purpose room, sharing ideas for the ultimate shirt design.

All In All, A Great Time!

Swim parenting can be demanding, but team dinners are fun. Don't miss out on a great chance to build relationships with the team and support your swimmers along the way.

Looking for more swim parenting advice? Check out our posts on Raising 11-12 Year Old Swimmers and  Swim Parenting for swimmers age 10 & Under.

See you at the pool - or the pasta dinner,

Robin