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                     Nutrition and Performance



          Swimming performance depends upon a number of
     factors including genetics, training, diet and motivation. 
     Many of these factors are difficult to control, however,
     nutrition and diet can be controlled.  Like all athletes,
     swimmers require a nutritionally balanced diet than contains
     nutrients to sustain normal daily activities as well as those
     associated with training and racing.  Making wise food
     choices  can provide the muscles with the proper fuel and
     allow simmers to train longer and harder.
     
     NUTRITION NEEDS FOR SWIMMERS
     
     Carbohydrate
     
     Carbohydrate foods are used first and most efficiently by the
     body as fuel to perform exercise activity.  A general guideline
     is to have the greatest amount (55-60%) of daily calories
     coming from carbohydrate rich foods, which include, rice,
     dairy products.
     
     
     Protein
     
     Protein is needed for the building and maintenance of muscle
     tissue, enzymes, hormones, antibodies and other important
     bodily functions.  Recommended daily protein intake is 15-
     20% of total calories.  Consuming more protein than what the
     body can use does not build more muscle, but is converted
     to fat.  Protein sources include meat, fish, poultry, dried
     beans and peas, and lowfat dairy products.
     
     FAT
     
     Fat is important in every cell in the body and acts as a carrier
     for vitamins throughout the body.  However, the typical
     swimmer consumes too much fat.  It is widely accepted that
     swimmers should consume no more than 30% of total
     calories should come from fat.  Limiting high fat foods, such
     as salad dressings, chips, doughnuts butter and margarine
     will help keep fat consumption within a desirable range.
     
     
     The key to meeting the nutritional needs of swimmers is to
     apply variety, moderation and balance when choosing a high
     carbohydrate, moderate protein, lower fat diet.  The Food
     Guide Pyramid System provides an easy tool for meeting
     such needs.
     
     
     SNACKING:
     
     Snacking is a way of life for most swimmers.  Choose healthy
     snacks to keep fit and provide energy for training.
     
     TRY:
     lowfat yogurt
     fresh or dried fruit
     cereal and lowfat milk
     fruit or vegetable juices
     bagels
     crackers
     pretzels
     fig bars
     oatmeal and raisin cookies
     lowfat granola bars
     nutrigrain bars