Athlete nutrition is a big subject and one that needs to be carefully watched for all swimmers, diet and hydration dramatically affect a swimmer's performance in Training and Competition.
There is a link below to the last Nutrition Lecture presentation by Dr Henryk Lakomy. The following points are the focus of the presentation;
30
minute window - You need to eat about 25-50g of Carbohydrate within this period (page 8)
500ml
per hour of training - Water or weak squash is all you need, no protein shakes (page 13)
1
litre
per day - Bottle in the fridge at night, empty by bedtime (page 14)
30%
maximum fat - as a % of carbohydrates (page 20, see below for how to work it out!)
Nutrition Lecture Presentation - Pdf
British swimming: Eating out - Eat Smart! Eating Out - Eat Smart v2.pdf
This is British Swimmings brief Nutrition Flier. |