Nutrition and diet are the part that most of the athletes will neglect in their training schedule, caused many of them struggle with nutrition. Most of them do not think over the nutrition and proper diet as their training, just get by it without thinking the significant of nutrition and diet. The reason that nutrition and diet are important because it can maximize the athletic performance by eating the real food and the right ways. Hence, we would like to gain more knowledge on the nutrition and diet that suitable and best for athlete especially for swimmers.
First of all, carbohydrate is the main fuel for all athletes. There are no other nutrients burn as efficiently as the carbohydrate does. The Academy of Nutrition and Dietetics, …show more content…
The protein that inside the body will break down into amino acids which are used to repair the muscle tissue. If swimmers do not have intake enough protein, their muscle may unable to repair and get stronger, then affect the performance. Lean meat involved chicken and fish, eggs, nuts and seeds are the high quality source that can be found in the food. Swimmers are recommended to take quality over quantity so try to consume protein rich foods instead of to get too caught up with consuming loads of protein as it may store in the fat cells. Swimmers can take a small dose of protein included nuts before starting workouts because it can help to build a positive nitrogen balance thus increase the uptake of protein into the muscle and avoiding the breakdown of muscle tissue. Whereas, swimmers can drink chocolate milk after workouts to recovery as strive for a 3-4:1 of carbohydrate and protein. So, pre- and post-training session snacks are essential to refuel swimmer’s …show more content…
But, it is always overlooked by swimmers in their daily life. A minimum 2-3 litres of water should be consumed frequently during competition and pool training because a swimmer’s training and competition environment in the pool and on the deck is usually warm and humid which can rise fluid loss from body. Dehydration can reduce the body’s capacity to do work by about 30%. This effect is further worsen in aerobic athletes when as little as 2.5% body weight loss due to dehydration turns into a 45% decline in swimmer’s performance. Beside influence performance, dehydration can be dangerous too. When swimmer’s body does not have enough fluids to train efficiently, it will cause muscle cramps and dizziness. Swimmers hard to determine their sweat losses as they are already wet from the pool so they can weigh themselves before and after training in order to assess the fluid they lose when swimming. To overcome it, 1.5litres of fluid is needed to replace each 1 kilogram lost. Hence, fluid is essential to keep swimmer hydrated.
After that, vitamin D is getting popularity in the domain of sport performance among others micronutrients because study found that it can help in muscle health and strength as well as its main role- calcium absorption into bones. Swimmers can get vitamin D by exposure fifteen solid minutes under sunlight or consumption cod liver oil, sardines, tuna and
First of all, carbohydrate is the main fuel for all athletes. There are no other nutrients burn as efficiently as the carbohydrate does. The Academy of Nutrition and Dietetics, …show more content…
The protein that inside the body will break down into amino acids which are used to repair the muscle tissue. If swimmers do not have intake enough protein, their muscle may unable to repair and get stronger, then affect the performance. Lean meat involved chicken and fish, eggs, nuts and seeds are the high quality source that can be found in the food. Swimmers are recommended to take quality over quantity so try to consume protein rich foods instead of to get too caught up with consuming loads of protein as it may store in the fat cells. Swimmers can take a small dose of protein included nuts before starting workouts because it can help to build a positive nitrogen balance thus increase the uptake of protein into the muscle and avoiding the breakdown of muscle tissue. Whereas, swimmers can drink chocolate milk after workouts to recovery as strive for a 3-4:1 of carbohydrate and protein. So, pre- and post-training session snacks are essential to refuel swimmer’s …show more content…
But, it is always overlooked by swimmers in their daily life. A minimum 2-3 litres of water should be consumed frequently during competition and pool training because a swimmer’s training and competition environment in the pool and on the deck is usually warm and humid which can rise fluid loss from body. Dehydration can reduce the body’s capacity to do work by about 30%. This effect is further worsen in aerobic athletes when as little as 2.5% body weight loss due to dehydration turns into a 45% decline in swimmer’s performance. Beside influence performance, dehydration can be dangerous too. When swimmer’s body does not have enough fluids to train efficiently, it will cause muscle cramps and dizziness. Swimmers hard to determine their sweat losses as they are already wet from the pool so they can weigh themselves before and after training in order to assess the fluid they lose when swimming. To overcome it, 1.5litres of fluid is needed to replace each 1 kilogram lost. Hence, fluid is essential to keep swimmer hydrated.
After that, vitamin D is getting popularity in the domain of sport performance among others micronutrients because study found that it can help in muscle health and strength as well as its main role- calcium absorption into bones. Swimmers can get vitamin D by exposure fifteen solid minutes under sunlight or consumption cod liver oil, sardines, tuna and