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Updated: Apr 28, 2026
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Swimming Performance Assessment in Fishes
Published on: May 20, 2011
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Nutrition for swimming
Gregory Shaw1, Kevin T Boyd, Louise M Burke
1Dept. of Sports Nutrition, Australian Institute of Sport, Canberra, Australia.
Summary
Optimizing nutrition for swimmers is key for peak performance and health. Proper carbohydrate and protein intake, alongside a balanced diet, supports training demands and recovery.
Area of Science:
- Sports Nutrition
- Exercise Physiology
Background:
- Swimming demands significant training, necessitating tailored nutritional strategies.
- Energy availability is crucial for supporting training loads and long-term health in swimmers.
Purpose of the Study:
- To outline evidence-based nutritional guidelines for competitive swimmers.
- To optimize dietary intake for training performance, adaptation, and recovery.
Main Methods:
- Review of nutritional requirements based on training phases (macrocycle, microcycle, session).
- Recommendations for macronutrient manipulation (carbohydrates, protein) and micronutrient sufficiency.
- Guidance on dietary strategies for energy availability, body composition, and recovery.
Main Results:
- Carbohydrate intake should range from 3-10 g/kg/day, adjusted for training demands.
- Protein intake of 0.3 g/kg post-session and regularly throughout the day aids tissue adaptation.
- A varied, nutrient-dense diet generally meets micronutrient needs; supplements require professional guidance.
Conclusions:
- Swimmers, especially youth, need well-planned diets for performance and growth.
- Achieve optimal body composition through gradual dietary changes, avoiding rapid weight fluctuations.
- Match energy intake to expenditure during reduced activity periods and prioritize recovery nutrition during competitions.
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