Swimmers have well-planned schedules. Almost all of these dedicated athletes need to train multiple times a day to improve their speed, endurance and technique. Given the tremendous energy demands of their sport, swimmers must learn how to properly fuel their sport in order to take their swimming to the next level, because swimming requires total dedication and a lot of energy, no matter what level of competition and training, even for beginners, and because of this high energy expenditure, swimmers need to take the right steps to replace lost nutrition. So, how can swimmers stay energized during a busy day?

The impact of nutrition

Not only does nutrition have a huge impact on everyone, it also has a pivotal role in helping athletes. Without enough energy or calories coming in, one cannot expect one's body to respond quickly to the high demands of the sport. That's why every team is usually equipped with a nutritionist.

The role of a nutritionist

Do not underestimate the role of a nutritionist. Not only does the dietitian need to monitor the athletes' body changes on a daily basis, but he or she also needs to arrange the nutrition package that corresponds to their physical condition so that they can get enough healthy nutrients.

For example, without enough protein, their muscles will not get stronger. Without enough calcium, magnesium, potassium and other nutrients, muscles cannot relax at the right time. If swimmers consume too much sugar at an inappropriate time, their energy will decrease quickly and it will lead to weakness and fatigue. So, it is up to the nutritionist to get them to consume the right nutrients at the right time.

What should they eat?

Each macronutrient plays an important role in our diet and provides our bodies with optimal athletic performance.

Carbohydrates should make up half of a swimmer's diet because it is what motivates swimmers to do a lot of training. Carbohydrates are generally stored in our muscles and liver in the form of glycogen, which is the "fuel" that our bodies use throughout the day, especially during workouts. Choosing good quality carbohydrates such as whole grains, fruits, vegetables, and legumes can be a great way to help fuel them.

Protein helps build and repair an athlete's muscles. They need to train and compete over and over again, during which time their muscles will be torn, and failure to repair these torn muscles will affect their bodies or careers. Some good choices of lean protein include turkey or chicken breast (skinless), fish, lean beef, nuts, seeds, eggs, Greek yogurt and protein powder, all of which will help them repair and build muscle.

Not all fat is bad. Fat is necessary for our digestion and nutrient absorption and as a source of energy for exercise. Choose healthy fats such as avocados, olive oil, fish, nuts and nut butters.

What do I eat for breakfast before training?

Eating breakfast will start your metabolism and help prepare your body for what is about to happen, while helping to maximize performance and training. You will usually eat something light and easy to digest such as cereal, oatmeal, bananas, toast, fresh fruit or yogurt.

What do you eat during a race?

After a race or training session, swimmers need to eat as soon as possible to regain strength. Food should consist of complex carbohydrates and protein, not sugar or high-fat foods.

That's why you see athletes counting the number of calories and energy they consume during meals, because they have to follow the mandate of their coaching staff and nutritionists not to let their bodies have any problems with energy intake, which is one of the things that are not easy for athletes

These nutrition packages and diet mixes are only general recommendations, before you modify your own diet plan, it is recommended that you contact a professional nutritionist for nutrition mixes, blindly mix your own not only can not get energy and nutrition, but may also harm yourself.