Training commitments are usually lower at a school or club level but still involve multiple training session per week, usually held very early in the morning. Swimming competitions may last for 2 to 7 days depending on the level of competition.
Heats are usually swum in the morning and final raced at night. Races can last anywhere from 20 seconds to 15 minutes depending on the stroke and distance being raced. Over shorter distances, swimming is a very anaerobic sport with aerobic metabolism increasing with longer distances. In some competitions swimmers may compete 2 to 3 times per day and have as little as 20 minutes to recover between races while in other situations there may be several hours between races.
Swimming requires the athlete to be tall and well-muscled especially in the upper body. Lower body fat levels can be an advantage as the swimmer has less weight to pull through the water.
Many high-level swimmers are in their teens, this means that swimmers are often completing high volumes of training during periods of growth and muscular development.
Body composition goals can be a challenge for female swimmers despite the heavy training loads, as adolescence brings hormonal changes that can lead to a natural increase in body fat. It is important that athletes, particularly young females going through puberty, seek the advice of an Accredited Sports Dietitian to find the balance between body composition goals, health and wellbeing and of course, performance in the pool.
Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes. Typically, training sessions are held early in the morning and as a result some swimmers skip breakfast before training for stomach comfort, lack of appetite or to sneak in an extra 10 minutes sleep!
Ideally, swimmers should aim to eat breakfast or a light snack prior to training to maximise performance — especially for key training sessions. Liquid meal drinks or milk tetra packs can be useful for fuelling and stomach comfort, especially when appetite is poor.
Nutrition is often based around lean proteins for muscle repair and recovery, carbohydrate appropriately timed for fuel. Photo Courtesy: Ben Fischer. Photo Courtesy: Janine, Flickr. Photo Courtesy: Bailey Duran. Melissa Lucier Cozad. Lindsey Reply. Ryan Rougeux. Becky Sue Lindberg Reply. Raquel Diaz.
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Cat Gi. Colin Gilbert Reply. Francisca Alencar. Mama Coach. Pilar Rendon. Benjamin Reply. Paloma Alcantar. Gustavo Garcia Reply. A little bit. I actually gain weight pretty easily for a swimmer.
So I try to stay away from stuff like that. And super fatty foods I try to stay away from. What was the hardest thing to cut out? I have a terrible sweet tooth.
I love those Trolli Eggs. Like once a week, I try to let myself have frozen yogurt or something like that. After you were done in Rio, did you congratulate yourself with whatever you wanted to eat? I just binged dessert for two weeks. I gained eight pounds. Swimming has always struck me as one of the most painful sports. But you train for being uncomfortable.
So you can push through that and it just hurts. But by the time you reach meters of a back, hard to pick up your legs. So I just hung on my line and died for a little bit. How much did your diet play into your success there? Eating right was huge for me this past year, probably the first year that I really took diet seriously. I cook most of my meals for myself, so it was easy to track how much oil I was using, what type of ingredients I was buying, and make sure that everything was prepared as healthy as possible.
How many hours of sleep do you get a night? I usually try to shoot for at least eight.
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