THE 30 MINUTE WINDOW
After training/racing the swimmer needs to replenish their energy stores as quickly as possible.There is a 30 minute window which is the best time to start this process, the window remains open for two hours then closes.
If energy stores are not replaced, this has a detrimental effect on their performance later. This could explain why swimmers competing all day perform better at the beginning of the day and produce poor results at the end of the day.
The swimmer should be able to have access to a quick carbohydrate snack as soon as possible after training. It is important to know what to eat on poolside, good examples include fruit; bars eg elevenses, fruit and fibre bars, nutrigrain bars; malt loaf (without butter or margarine); fig rolls; rice cakes; pancakes. All these are good sources of carbohydrate without having a high fat content. (chocolate has a high fat content)
It is important to remember that 20% of supplemental powders and drinks are contaminated with banned substances.
The snack should then be followed by more food to replenish the energy stores. Foods rich in carbohydrate such as wholemeal bread, pasta, rice and potatoes are excellent. This should be combined with a source of protein but should be low in fat content. An ideal meal combination could be a jacket potato without fat, filled with tuna or baked beans or pasta without creamy sauces.
Protein is important to repair muscles. It is absorbed through the small intestine and goes straight to repair damaged muscles.
Swimmers need 2g/kg/day of protein, which is double the normal amount. Protein is found in meat, fish, pulses and dairy products.
Iron Deficiency decreases cardio vascular performance in swimming.
Between 1 in 3 to 1 in 7 women are found to be deficient in iron, therefore it is important for female swimmers to ensure that they have an adequate intake of iron rich foods.
Examples include red meat, raisins, dried apricots and green leafy vegetables.
As a rough guide to the amount of different types of food that should be eaten per day it may be useful to think of portions in handfuls. Carbohydrates, the main fuel of performance, should be in the region of 5-6 level handfuls each day. Fruit should be about 3-4handfuls and vegetables 4-5 handfuls.
It is recommended that the swimmer should eat 1-2 handfuls of dairy products and 3-4 palm sized handfuls of meat, fish or poultry.