Mental Physical Technical Swimming


: 10 Great Nutrition Tips

10 Great Nutrition Tips

20 Mar

The following ten-point summary comes from an article, Top 10 Nutritional Mistakes Made by Athletes, written by Jeni Pearce of the English Institute of Sport, a high-performance center for elite athletes.

  • Never skip breakfast, as this will often leave you hungrier later in the day. As a result, it can make weight control a greater struggle and the achievement of an ideal body composition harder.
  • Eat before working out. Fueling your body with energy prior to a workout is beneficial in order to ensure that muscle glycogen stores last longer. This allows you to train harder, experience less fatigue, and not feel hungry during training.
  • Do not wait too long to eat after exercise. You should consume carbohydrates and protein as soon as possible after a workout in order to help refuel the energy stores in your muscles, maximize insulin response, and to help you prepare for your next training session.
  • Do not replace meals with energy bars. Energy bars are designed to refuel muscle stores with carbohydrates and proteins. They are not designed as a meal replacement, but rather as a convenient snack for a limited number of nutrients.
  • Eat more carbohydrates than protein. Your body prefers carbohydrates over protein as far as muscle fuel is concerned. On the other hand, protein is important for tissue repair and metabolic responses.
  • Be suspect of claims made by certain dietary supplements, as many remain unregulated and unproven. In other words, do not believe all that you read or hear.
  • Match the right amount of calories to the activity being performed. Failure to match intake to output can result in weight gain or a loss of muscle.
  • Abundant exercise does not mean you can eat large amounts of high-fat foods or desserts, as this can compromise the benefits derived from exercise or future training sessions.
  • Keep hydrated when exercising. Dehydration can be a serious concern particularly if you sweat heavily, exercise for long periods of time, exercise in hot humid environments, or exercise at altitude.
  •  Avoid jumping on the latest diet craze. There are no magic formulas or practices that will dramatically boost your swimming performance. The best advice is to follow sound and tested sports nutritional practices.

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