Useful InformationShamu_Swimming_Club_Tzaneen_Useful_Information.htmlshapeimage_1_link_0
Nutritional factsshapeimage_3_link_0


Nutritional Facts

  1. Nutrition is one of the most important areas of a successful swimmer. Swimmers need to eat nutritious foods to compete and train to the best of their ability. Eat a healthy meal 2-3 hours before training on a 60:40 carbo/protein ration – no unsaturated fats (e.g. baked potatoes – eat the skin, filled with beans, small amount of cheese, if any). You cannot train on an empty stomach so eat a small snack before you start training (e.g. fresh fruit, cereal bar, energy drink, protein shake. By snacking regularly during the day, you keep your blood sugar level constant.

  2. Remember to refuel after training sessions – preferably within 15 minutes, as your body requires nutrients to repair muscles and replace energy (low fat, high carbohydrates and protein)

  3. Pre-meet: Requires careful attention, stay away from large meals and unfamiliar meals. On the day before a meet, exercise is to be kept to a minimum. Eat meals high in complex carbohydrates (small meals, every 2-3 hours), drink plenty of fluid’s, a little and often to stay hydrated.

  4. On meet day: Don’t avoid breakfast, eat easily digestible foods (e.g. cereal & milk, porridge, yoghurt) or a liquid meal – milkshake, smoothie. Eat a snack as soon after heats as possible, again high complex carbohydrate, or sports drink, energy drink.

  5. Examples of healthy food to always have handy:

  6. BulletWater, diluted fruit juice with a pinch of salt or a sports drink

  7. BulletPasta salad

  8. BulletPlain sandwiches e.g. chicken, tuna, cheese with salad, banana, peanut butter

  9. BulletBananas, grapes, apples, plums, pears

  10. BulletDried fruit e.g. raisins, apricots, mango

  11. BulletSmoothies

  12. BulletCrackers and rice cakes with bananas and/or honey

  13. BulletMini-pancakes, fruit buns

  14. BulletCereal bars, fruit bars, sesame snaps

  15. BulletYoghurt and yoghurt drinks

  16. BulletSmall bags of unsalted nuts e.g. peanuts, cashews, almonds

  17. BulletPrepared vegetable crudités e.g. carrots, peppers, cucumber and celery