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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.

International Journal of Sport Nutrition and Exercise Metabolism
|June 7, 2014
PubMed
Summary
This summary is machine-generated.

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.

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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.