Stroke by Stroke - #3 - The food I fuel myself up with

The importance of nutrition and proper eating is fundamental to life, growth, and also ensuring that I’m not so hangry that when I finish poolside and go home that I get a lecture about the "energy" I’ve brought into the house before dinner. We’ve all been there!

It's even more important for our swimmers, in that (like a car) their bodies are fuelled with the correct fuel so that they can get through their day, their swim session/sport, and still have enough energy to grow and develop. There is a direct correlation with not only physical performance but I assume a peaceful car ride home. In the below, we are going to dive into some important nutritional recommendations, it is important to note thatI am not a nutritionist, but I am aswim coach with experienceand learnings from my own time working with athletes that I am hoping to help you and your swimmer gain some insight.

Most 'normal' people have breakfast lunch and dinner, but swimmers and athletes need more than just the basic 3-meals a day - an important fact to plan for. As you are all aware, swimming requires massive amounts of energy, regardless of the level of swimmer you are, or the session content. Because of this high energy expenditure, swimmers need to ensure that they are pre-fuelling and refuelling their bodies.  Alongside this, their food intake should be designed to support their body’s unique needs and help them perform at their best, keeping in mind training load, health, and growth.

So what do we recommend? Snacks and Hydration.

For us - snacks are key!  In my car you will always find a snack bag, (the joys of life with a toddler!) which also means that there is always a snack for me too (Thanks Rach). Opting for regular snacks in between (and in addition to) main meals to provide a steady supply of energy without feeling weighed down in the pool is often better than a big meal at the wrong time of day that feels like it will come back up on a tumble turn.

Hydration is also key. On poolside I will always have a drink bottle, whilst it isn’t a 'Frank Green' it still does the trick - so don’t let your swimmer trick you into an expensive one for swimming!

As a coach, I've often heard the saying of “I swim so I can eat anything I like”. It is important to remember that fuelling your body with the ‘right’ kind of food is key to nourish your body to optimize your energy levels, muscle recovery, and overall health is more important for swimming performance, and overall wellbeing in your own body. I often use the example of fuelling a performance car - you wouldn't put low quality diesel in a Lamborghini and expect it to run well (if at all!)

One of my favourite and easiest ‘make your own snacks’ that I picked up at a Swimming New Zealand Camp is the 'Banana Wrap'. You can mix it up with different spreads, like Peanut Butter, Nutella, or any of your normal toast topping faves. Then roll it up for an easy to eat on the go snack. (Just make sure you fold the bottom up first then the sides) In supermarkets, there is a huge range of ‘unchbox’packables that you could have in your swimming backpack or parent’s car, but in being mindful of the cost of living, dietaries and everyone’s own budgets instead of listing snacks I would recommend all I will say is to check the sugar levels and ingredients in some packets to ensure they are the genuine nutritional food you are looking for, and not just marketed to look like it.

Below we have listed our snacking recommendations.

Snack Guide

• Ensure that you Include a variety of lean proteins, carbohydrates, fruits, vegetables, nuts, seeds, and whole grains. Sometimes our favourite foods aren’t always the best for us.

• Busy schedules should be considered (work, school, university, Playground) Have a weekly plan or organise for your meals and snacks for eating on the go to optimize fueling and recovery. **If you are an athlete who drives yourself, please eat before driving and drive safely.

• There are liquid meal drinks currently on the market, which can be useful on occasion for fuelling and stomach comfort. A classic breakfast/fruit smoothie is always a good go-to (prepped the night before for the sake of your household's sleep).

• Stay hydrated by drinking fluids before, during, and after training sessions. Sometimes when you know it will be a tough set, its good to have some electrolytes in another drink bottle with you too.

• Carry a water bottle with you throughout the day to ensure regular fluid consumption.  

We recommend using the above information as a starting point around food and nutrition for swimmers. As each swimmer’s circumstances and nutritional requirements are unique. We are always open to talk about nutrition and snacks on poolside, so never be scared to talk to your coach or send us an email with any questions.

For now, we will catch you poolside. Fuel Up, Dive In and let your swimming journey reach new heights!

~Ben 

Submerge Aquatics Head Coach / Director

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