5 favorite foods for swimmers.
1. Whole grains-
Whole grain food such as cereal, bagels, pasta,
and bread give good, long-lasting energy to the
whole body.
As the most important food group, athletes
should eat many whole grain carbohydrates before
an event.
2. Peanut butter-
Peanut butter is a good source of protein
and essential fats, and it is easy
to carry and eat on the go. Other protein sources
will work as well, such as lean meat or dairy...
The important thing is to get adequate protein
before and after a work out.
Protein helps the body in maintaining aerobic
metabolism instead of anaerobic metabolism,
which prevents the body from taking protein from
lean tissue. Adequate protein speeds recovery
and helps in actual performance situations.
3. Fresh fruits and Vegetables-
Fresh produce is a great way to get vitamins
and minerals that help the body function as normal.
They are usually fat-free and contain lots of
energy for the body to use during exercise.
Some fruits, such as bananas, contain potassium,
a mineral that regulates water levels in the body
and stabilizes muscle contraction. Low potassium
levels can lead to muscle cramps and fatigue, so
eating potassium-rich foods is a good idea.
However, it is important to regulate potassium
intake, because too much too quickly can lead to a
heart attack.
Athletes should take in 435 milligrams of potassium
for every hour they exercise.
While potassium does not aid in actual performance,
it speeds recovery and should be considered as one
of the most important supplements to an exercise program.
4. Calcium-Rich Foods-
Foods such as cheese, yogurt, and milk
contain necessary calcium, which creates strong
bones and protects athletes from injury.
These dairy products are also a good source of
protein, but they should be eaten well before an
event, as they take some time to process.
If the body does not tolerate dairy well,
supplements should be included to ensure that
athletes receive the recommended daily intake of
1000 milligrams.
As an example, a cup of skim milk provides
about 300 milligrams of calcium.
5. Fiber-Rich Foods-
Fiber is the nutritional component that keeps
athletes full and regulates the digestive tract.
Many of the foods already mentioned include fiber,
but it is important for coaches to know which foods
help athletes regulate fiber levels.
Examples of fiber-rich foods include whole grains,
apples, berries, almonds, and legumes. A simple way to
determine the necessary amount of fiber is to add
5 to the athlete's age. For example, a 10-year-old
athlete needs about 15 grams of fiber daily.
After the age of 15, athletes need 20-25 grams of
fiber a day.