Nutriton To Make Your Game Better


Swimming is a sport that majorly requires a combination of 3 things which includes technique, endurance, and speed, and lacking one might affect the overall performance during training sessions or competition. So, whether you are swimming for fitness or to win a competition, you need to understand the importance above three things and proper nutrition. The training technique focusing on all the major strokes along with the diet of a swimmer has to be planned in such a manner that fulfills the required amount of Protein, carbohydrates, and fats helping to keep the energy levels high and builds stronger muscles for endurance and speed. Training and diet should also be also structured in a manner where energy is utilized effectively when it is required the most from the beginning to the end of the session, especially when there is a sprint required at the finish.

Learn How To Achieve Better Swimming Goals

Some General Tips on Nutrition

It is important to have regular small meals after every 3-4 hours than having one big meal. This helps to keep your metabolism running and your energy level high. So there should be 5-8 small meals taken every day.

  • -> Exercise Meals:-
If you are planning to go swimming or training later in the day try to eat an exercise-friendly meal two to three hours before you train. Whenever you take a meal it is important to keep your carbohydrate and protein levels high on a roughly 60:40 ratio. Also, try to avoid junk food which is high in fat and contains no nutrition.

  • -> Pre-training nutrition:-
Unless your goal is also to reduce fat don’t train on an empty stomach as you’ll be swimming stomach your performance will be impaired. Great snacking food includes fresh fruits, energy foods like protein shakes, cereal bars, low-fat yogurt, or whole grain foods.

  • -> Refueling or post training:-
For post-workout nutrition, we use the word “window of opportunity”. A window of opportunity is the time span of 15-30 minutes post-workout when our body is hungry for healthy nutrition and providing the right nutrition such as high in protein and carbohydrates and low in fat helps to repair muscles and replace energy. Within this time span, it is important to provide the right nutrition, and not providing the required nutrition might affect the performance for the next swimming session.

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-> Protein for muscles repair and growth:- 
Protein is the second most important nutrient for swimmers after carbohydrates. Proteins are broken down by our body and converted into amino acids, which have multiple uses in cell function. This includes boosting the immune system and helping to rebuild muscles after exercises.

How much?
According to the Australian sports commission guide, depending on the volume and intensity of exercise male swimmers are recommended to consume 1.4 -1.7 grams per kg of body weight every day. And women swimmers are recommended to consume 15% lesser protein than male swimmers.

Hence any male swimmer weighing 60 Kg should consume 84- 102 grams (60×1.4-1.7) of protein every day. And women swimmers weighing 60 Kg should consume 71.4- 86.7 grams of protein every day. MFF Whey protein 80 is a dairy source protein for swimmers which helps them to fulfill their protein diet very easily and helps to achieve the required goals.

-> Energy to train:-
Carbohydrates are the major source of energy to train for any swimmer. It is very important to take the right amount of carbohydrates at right time to get the best results. It is also important to understand to have a good swim or race, you need to start with a full load of muscle-stored glycogen, as pre-exercise muscle glycogen plays a major role in determining overall exercise performance. For the first 60-90 minutes of a workout or race the primary fuel our body uses if muscle glycogen, and complex carbohydrate replenishment as soon as possible after exercise, when the body is most receptive to carbohydrate uptake, maximizes both glycogen synthesis and storage.

MyFitFuel™ Isotonic Instant Energy is a simple carbohydrate that could be easily mixed with water and used as a carbohydrate drink before, during, and after a workout. It helps to replenish the energy lost during workouts and makes you prepare for the next session.

-> Increasing Performance and maintenance:-
Every good game starts and ends with good training and good nutrition. As the intensity of your training increases, the requirement for protein, carbohydrates, vitamins, and minerals increases. Once your intakes of required nutrients are in place we need something more to increase the performance. So here comes the MyFit Fuel™ Creatine 200 mesh which is pure creatine, most commonly used by athletes and swimmers looking to increase power, endurance, strength, and speed. Creatine supplementation may improve performance in high-intensity, short-duration (less than 30 seconds) activities, such as sprints. Creatine also helps you recover more quickly from training sessions, which could help you train harder.

-> Hydration:-
Many swimmers don’t pay much attention to fluids because they are surrounded by water. However many factors such as warm pool water, warm air temperature, and high humidity can lead to dehydration in less than 30 minutes. Dehydration can hurt the performance of even the fittest swimmer. So it is recommended to:-
a). Drink a glass or two of fluid before 2 hours of practice.
b). When you are swimming, keep a fluid bottle next to the pool and drink 140- 295ml (5-10 ounces) of water every 15 to 20 minutes.
c). Drink sports drinks whenever you have a high-intensity workout or when you practice for more than 1 hour.

Few Important Tips For “BETTER PERFORMACE”

1). Warm up before you push hard:- Warming up before starting any physical activity is very important to reduce the risk of injury. Start your swimming with a few slow laps to make the blood run throughout your muscles. If you still feel you need more slow rap to get ready then take time for it. Always remember when your body is warm and ready to perform hard parts then you will perform better.

2). Swim at least three times a week:- Depending on what your goal is losing weight, building up muscles, general fitness, or taking part in a competition, you need to swim at least three days a week for getting more out of your skills, strength, and speed in the swimming pool.

3). Focus on swimming techniques:- Whatever your goal is for improving swimming performance, the key is to get stronger and faster but never lose your technique. Only with the right swimming technique, you will be able to use all the strength and endurance that you have gained from training. Not keeping your strokes clean and not maximizing your track will always stop you to improve further.

4). Always use a tumble turn:- For backstroke and freestyle, tumble turn keeps the rhythm and fitness training continuously. To increase the effect of tumble turn push away from the side, underwater, and streamlining. After you push from the side try to swim flat with the least resistance against the water. Before starting with the stroke add a leg kick. If the push from the side is losing momentum and you are reaching the surface, start to pull. This is a great way to improve both fitness and speed.

5). Ask someone to look at you and point at your mistakes:- It is important to keep your technique right. The most experienced swimmers and athletes will always focus on what their body is doing and how it is moving while swimming to learn more about their mistakes and improve them. To improve your swimming technique it is essential to have control over your body. So ask your friend, coach, or any experienced swimmer to closely look at your swimming technique and point out any mistakes for improvements. Also taping your swimming is a good option if you are comfortable with it. Taping will help you to watch your body moving and analyze the improvement factors.

6). Do Drills and improve swimming coordination ability:- Swimming drills are a set of exercises that aim to improve the techniques and speed of a swimmer. Swimming drills such as mixing leg kicks from one stroke with arm movements from another stroke help to improve coordination ability. These drill exercises can be done during the warm-up at the start and cool down at the end.

7). Cool Down:- As the warm-up is key to better performance, cooling down is important to stretch your body and keep your body in shape for the next swimming session. It is better to end the session by doing final laps at a slow and relaxed pace especially focusing on stretching. This will help your muscle to feel more relaxed and recover more quickly.