My last blog post discussed the plethora of benefits that swimming can have for people with physical and Intellectual disabilities. Indeed, the pool is particularly a popular haven during the summer. Many swimmers are seeking to go on to become fine swimmers at club, district, and national levels. One of the best ways of improving performance and excelling is to stick to an appropriate nutrition plan. Of course, as with any specific sport, there are finer points to a corresponding diet, but in this post I will be more concerned with imparting some general tips which can be applied easily to help you achieve effective results and optimize performance.

Plan Meals Around Your Training Session

If you train in the afternoon or evening, it’s recommended to schedule a healthy, nutritious meal around two to three hours before you take the plunge. This meal should be high in carbohydrates and protein. Great examples include beans on toast (a personal favorite of mine), pasta bakes, chilli con carne, and baked potatoes with tuna. Try to avoid processed and refined foods when possible, and focus on eating brown rice, wholemeal bread, and other complex carbs. Just keep me in mind that if you are not used to eating high fiber foods it could upset your stomach.

The Importance Of Snacks

Snacking throughout the day is key when swimming often as it will help maintain high blood-sugar levels. Indeed, it’s rare to see a top level swimmers without a lunch box or a food item in hand! Just ensure you are grazing on healthy snacks that are high in protein and carbohydrates. Good examples include fruit and nuts, complex carbs, and protein shakes and snacks.

Refuel After Training

After a tough session in the pool, your body will need a pick-me-up to repair and build muscle and boost energy. Try and get a good meal within 45 minutes of the end of your training session. Again, as mentioned in the last two paragraphs, please make sure you are getting your nutrients from foods high in protein, complex carbs and low in saturated fats.

Drink, Drink, Drink!

Staying hydrated during your swimming training is extremely important, so do not forget to take a water bottle with you. In fact, this is almost as vital as remembering your swimming costume! Just avoid fizzy and caffeinated drinks (water is your best bet). Please take as many sips as possible – while changing equipment, intervals or while your instructor explains the next set. Remember there is a need for electrolytes like sodium after or during a workout since in the water, you may not think your sweating but you probably are (unless you are not able to sweat).

If you have any questions regarding swimming or nutrition in general, then don’t hesitate to get in touch. Just leave me a comment below!

NCHPAD articles:

http://www.nchpad.org/1222/5875/Swimming

http://www.nchpad.org/437/2284/Physical~Activity~to~Reduce~Obesity~in~Children~with~Disabilities