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Swimmers Diet

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Whether working out or not, people need to follow a balanced diet to ensure that their body remain healthy and energetic. In case of athletes, their diets should be specifically aimed at boosting their energy, immunity, and muscle strength. Athletic performance is negatively affected by poor diet, which can also result in significant health conditions. Thus, people should ensure that what they eat can provide them with additional energy, which should last for prolonged periods of time.

Swimming is a form of exercise that necessitates using muscles and body strength. Thus, diet of swimmers should be able to meet the energy and strength requirements needed in swimming. For instance, vitamins and minerals are need for immunity and energy production. B vitamins, such as vitamin B1 and B2, aid in energy production and also benefit muscle, heart, and nerve functions. People may suffer muscle cramps, tiredness, and loss of appetite when their bodies contain inadequate levels of B vitamins. On the other hand, vitamin C is an effective antioxidant and provides protection from free radicals. Minerals are also important in maintaining body health. For example, iron is responsible for delivering oxygen to various parts of the body, whereas calcium is important in improving bone health and muscle function.

Aside from food, athletes should also be constantly hydrated. Given that they lost water through sweat and urine, athletes must constant replenish water of supply of their body. They should drink water before and after training. Thirstiness during training indicates that they have already lost 2% of their weight, and this condition can significantly affect their athletic performance. Normal individuals need to drink at least 8 glasses of water, but athletes should take in more than such amount.

Carbohydrates are very important component of one’s diet because they provide 40% to 50% of the energy requirement needed for early stages of moderate exercise. Prior a competition, athletes can increase their endurance by eating a diet that provides them with 70% of their calorie intake from carbohydrates three days before the contest. Whole grains also prevent energy lags and because of their low glycemic index, allow slow absorption of sugars for longer lasting energy. During trainings, athletes should take 2.2 to 3 g carbohydrates/body weight. Higher amounts are needed for endurance athletes, around 4.5 g/body weight.

Athletes should also focus on their breakfast. Their breakfast should consist of food that can replenish their glycogen levels. Providing the muscles with sufficient energy during the day prevents energy slump and decrease in physical activity. Athletes should also consume foods containing good fats; such foods include peanuts, avocados, olives, and walnuts. On the other hand, they should avoid solid fats, including butter and lard. Vegetable oils are good substitutes for solid fats. And you can add cold pressed juice to top off the health kick.

Written by juice38

February 16th, 2017 at 7:16 pm

Posted in Uncategorized