Swimmers' diet

Hello.

It's already February...

There are some cold days, so please take good care of your health.

 

This time, I'd like to talk a little bit about what swimmers eat during competitions, rather than about equipment.

 

 

If there are multiple races in one day, or if the race starts in the afternoon, you won't be able to perform at your best unless you pay attention to your diet!!

 

In competitive swimming competitions, the competition time is short, and athletes must complete multiple races, including qualifying and finals.

 

 

Also, if an athlete participates in two races on one day, there will be four races including the qualifying and final rounds.

 

 

 

 

The diet required for a successful race is said to be as follows:

 

 

It is effective to increase the proportion of carbohydrates from the day before the race and avoid consuming too much meat, fish, and eggs.

 

The reasons for this are as follows:

Even carbohydrates, which are a pre-race energy source, need to be completely digested and absorbed and the stomach and intestines need to be empty just before the race begins.

 

If you eat fried foods before a race, they won't be digested and absorbed quickly.

This will remain in your body and make your body feel heavy.

 

 

Regarding meals on the day of a competition (race), the basic rule is as follows:

 

3 hours before the race...Finish eating

2 hours before the race...Finish replenishing with gels etc. (easy-to-digest snacks)

1 hour before the race...Finish warming up

20 minutes before the race...Go to the assembly area

After cooling down... eat something that will help you recover

 

 

Before the race, it is also important to replenish the fluids and minerals lost through sweating with an electrolyte drink (sports drink).

 

 

This is generally what is said, but there are many athletes who have races that start first thing in the morning or in the afternoon, so some athletes will warm up twice.

That's why meal timing is very important.

 

 

For meals three hours before the race, focus on carbohydrates such as rice balls and bread.

 

It's not that you can't eat meat, but you should avoid fatty foods that are hard to digest.

 

 

You won't have energy if you're hungry, so make sure to plan your meals accordingly.

 

After the meal, have some jelly or a sports drink.

After cooling down, orange juice is also effective. (Citric acid)

 

In competitive swimming, diet can also affect performance.

The daily schedule for a match varies greatly, with players warming up twice .

 

Try planning your day yourself before going to the race!

I think it's difficult for elementary school players to think like this,

It's hard to swim after eating a meal.

Keep that in mind as you head into game day!!!

 

 

Let's try to give the best performance possible.

 

Please try to use your training equipment in a creative way so that you can perform better during the winter season.

 

 

We also offer trial swims, so please feel free to contact us with any enquiries.