Nutrition

Did a quick web search for “swimmers diet ” and got these .

Have yet to distill info as nutritional strategies vary on the individual and type of swimming.

Usually I just eat bananas, nuts and raisins during long sea swims. Bananas in particular give me a fast sugar hit. Drinks wise I usually drink water with a gel  or two.

It’s good to have a sip of a warm drink ( just a little ) and a jelly baby and raisins to counter the taste of salt water. Also the different taste sensations can be quite refreshing and give one something to look forward to on next feed.

What I need to work out is what other types of nutrition my stomach  can handle, if there are any side effects – vomiting for example, and how it affects my performance.

Best to work this out during training – but also during the swim should have a choice of things to consume.

Have yet to discuss with Tim but meanwhile

http://www.swimming.org/masters/masters-swimming-canteen/

http://marathonswimmers.org/blog/category/nutrition/

http://loneswimmer.com/2012/03/05/howto-important-factors-in-marathon-swim-feeding/
http://www.channelswimmingassociation.com/swim-advice/nutrition/

http://www.usms.org/articles/articledisplay.php?aid=2990

Maxim (maltodextrin)

Pre exercise _ early morning training use Mixim Carbo LoaderMaxim Carbo Loader is a neutral-flavored powder that contains high quality carbohydrates (maltodextrin). This will increase the carbohydrate level significantly without adding bulk. It is an ideal product to add to warm and cold (non-carbonated) drinks. Add Maxim Carbo Loader to water, milk, juice, coffee, tea, hot cocoa, etc. Due to its neutral taste it can also be mixed with foods such as cereals, oatmeal, pasta sauce, etc.

What if I train or race early in the morning?

Some athletes, like swimmers, have to exercise early in the morning. For them it is not easy to eat 2-3 hours before exercise. Most athletes do not want to eat just before practice, so they skip breakfast, which lowers energy stores. This usually causes a decrease in performance. There is a way to eat breakfast without getting up in the middle of the night. Just opt for a high carbohydrate snack before exercise and then eat a proper breakfast after exercise.   Some suggestions for a high carbohydrate snack before training or racing:

  • Small bowl of cereal with skimmed milk; or
  • Banana with 1 tablespoon peanut butter; or
  • Two pieces of toast with juice; or
  • Bagel with a small amount of cream cheese; or
  • 16-24 ounces Maxim Hypotonic Sports Drink

Eat a proper breakfast after exercise, preferably within 30 minutes for a faster recovery process.  

 

How do I enhance glycogen stores in the days prior to racing or competition?

You can enhance your glycogen store by changing to a 70% carbohydrate diet, 3 days before your race or competition, and lowering training intensity. This way your glycogen store can almost be doubled. You still have to replenish carbohydrates during exercise longer than 90 minutes.

During exercise – Maxim Hypotonic Sports Drink or Total Hydration tabs Maxim Total Hydration Tabs and Maxim Hypotonic Sports Drink have been scientifically developed as fluid, mineral and energy replacement formulas for athletes.

  • Maxim Total Hydration Tabs are uniquely formulated for training and racing lasting up to 2 hours.
  • Maxim Hypotonic Sports Drink is uniquely formulated for training and racing lasting longer than 2 hours.

Both the tabs and sports drink contain the ideal amount of carbohydrate, vitamins and minerals to optimize your performance. They are hypotonic thirst quenchers.

 

Suggested solid foods during exercise

Other than using drinks, you can also use solid foods to replenish carbohydrate stores. Some suitable snacks are:

  • bananas; or
  • sandwiches; or
  • crackers with jam or honey; or
  • pureed fruit and vegetables (squeezable baby food);
  • rice cakes; or
  • energy bars or gels.

Maxim Products source

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Author: riccardo iacono

riccardoiacono.co.uk