News For
SWIM PARENTS
Published by The
American Swimming Coaches Association
5101 NW 21 Ave.,
___________________________________________________________________
Nutrition Between
Prelims And Finals
By Dr. Keith Wheeler, Ph.D.
and
Angeline M. Cameron
Question:
In a preliminary/finals meet, an age group swimmer might finish the last
preliminary event at 3 PM and return to the pool at 5 PM to warm up for the
finals, which are at 6 PM. What would be the best nutrition for this
swimmer?
Answer:
The best nutrition for this swimmer depends on what the swimmer eats the
morning of the competition. If he or she eats a large breakfast that
contains at least 200 to 300 grams of
carbohydrate, the swimmer will need mainly water and a small amount of
carbohydrate, which can be provided by a fluid replacement and energy drink or
fruit juice.
If
he or she didn't each a high carbohydrate breakfast, the swimmer will need to
eat carbohydrate after the 4 PM event to provide energy for the warm up and
finals. The swimmer should eat an amount of carbohydrate, in grams, equal
to 75% of his or her body weight within 15 minutes of the completion of the
preliminary event and again 1 hour later. For example, a 100 pound
swimmer should eat 75 grams (0.75 x 100 pounds) of carbohydrate by 4:15 PM and
another 75 grams of carbohydrate at approximately 5 PM.
Liquid
or solid forms of carbohydrate can be eaten: however, liquids are usually
better tolerated and are more quickly digested. The amount of
carbohydrate needed in the example above, 75 grams, is provided by 4 apples, 3
bananas, or 3 bagels.