What is a good diet for a competive swimmer ?
okay i am a competive swimmer i swim twice a day at 5 am before school and after school for 2 hours or some times more. i have a very tight sechdule. i run and do dry lands as well. work outs are hard and insane. what is a good diet so i now my body is getting what it needs so i have alot of energy any one have any ideas ? kay thanks =D
Answers:
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With a workout routine like that you're going to need more than just 2,000 calories a day. Try more like at least 3,500 or 4,000.To start with you need to get a good meal in you before you go to morning practice. I would recommend something like an omelet with meat to get you going, it has a lot of protein in it and can be a relaxing start to getting up at O'Dark00 (armed forces slang for the middle of the night). Depending on how your stomach reacts to swimming with food in it I'd suggest not eating for 30 minutes before practice as a precaution but with your schedule you're going to need to eat at the most an hour before practice. Any more time would take away from your desperately needed sleep which I know we all like once in a while.
After your morning practice you should bring something to eat afterwards, maybe a bagel with some applejuice to get some good monosaccharides back in your system (that'd be simple sugars) and also to get some other polysaccharides (complex sugars) in your system to give you some energy for the day ahead of you.
For lunch you have a lot of options. I'd say don't eat too many carbs since your body will eventually become sick of them (a natural response saying that your body is saturated with carbs). I'd also say that lunch is the best time for you to eat some fattening foods like chocolate cakes with the cream filling in the middle that're made at mass producing plants. You should also keep some meat in your lunch diet since your body is constantly rebuilding itself from exercise.
Before your afternoon practice I'd say don't eat anything before since that'd be a little overloading on your body. Your digestive system needs time to rest as well since even it can get overworked sometimes. But after practice you can eat something light but not too much since you still have dinner to go.
For dinner you should stick to protein and carbs for the most part. Of course pasta is your best dinner but a meat dish like meatloaf or whatever you may have is also good. Besides, I'd say that everyone needs at least one meal of the day when they shouldn't be worrying about their diet. It prepares you psychologically since you aren't burdened by restrictions and you can eat what you want. That just pushes you to eat healthier for the other meals of the day and keep the weight off since you aren't living in the shadow of your stomach.
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Eat lots of Food, Try to eat things like Fruit and vegetables and carbs such as- grapes, strawberries, bannanas, pasta, spaghetti, and spinach and brocoliMcD's is going to kill your time.
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Stay away from cheese cause its takes to long to digest. stick with what is considered 'healthy" (fruits, proteins, etc. ) then the night before your competition: CARBO Load like there is no tomorrowI would say to definitely eat a lot of protein (meat, etc.) and vegetables. Also, pasta salad is very good to eat, especially during or before a meet.
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