SWIMMING

   

 

 

SWIMMING

Swimming is a sport which majorly requires combination 3 things which includes technique, endurance and speed and lacking any one might affect the overall performance during training session or competition. So, whether you are swimming for fitness or to win a competition, you need to understand 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 which fulfils the required amount of Protein, carbohydrate 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 utilised effectively when it is required the most from beginning to the end of session, especially when there is a sprint required at finish. 

 

SOME IMPORTANT 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 energy level high. So there should be 5-8 small meals taken every day. 

 

  • Exercise Meals  
If you are planning to go for 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 you 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 you 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 yoghurt or whole grain foods.

  • Refuelling or post training 

For post workout nutrition we use a word “window of opportunity”. Window of opportunity is 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 right nutrition and not providing the required nutrition might affect the performance for next swimming session. 

 

MORE TIPS ON “NUTRITION

Protein for muscles repair and growth

Protein is the second important nutrient for swimmers after carbohydrates. Protein 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 Australian sports commission guide, depending on volume and intensity of exercise male swimmers are recommended to consume 1.4 -1.7 gram per kg of bodyweight 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 weighting 60 Kg should consume 71.4- 86.7 gram of protein every day. MFF Whey protein 80 is dairy source protein for swimmer which helps to fulfil 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 right amount of carbohydrate 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 major role in determining overall exercise performance. For first 60-90 minutes of 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, maximises both glycogen synthesis and storage.

MyFitFuel™ Dextrose Monohydrate is a simple carbohydrate which could be easily mixed with water and used as a carbohydrate drink before, during and after workout. It helps to replenish your energy lost during workout and make you prepare for next session.

 

Increasing Performance and maintenance

Every good game starts and ends from good training and good nutrition.  As the intensity of your training increases, the requirement of 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 warn 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 most fit swimmer. So it is recommended to:-

  • Drink a glass or two of fluid before 2 hours of practice.
  • 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.
  • Drink sports drink whenever you have high intensity workout or when you practice more than 1 hour.    

FEW IMPORTANT TRAINING TIPS FOR “BETTER PERFORMANCE

  1. Warm up before you push hard- Warming up before staring any physical activity is very important to reduce the risk of injury. Start you swimming with 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 part then you will perform better.   
  2. Swim at least three times a week.  Depending on what you goal is losing weight, building up muscles, general fitness or to take part in competition, you need to swim atleast 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 but for improving swimming performance, the key is to get stronger and faster but never lose your technique. Only with 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 maximising 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 continuous. 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 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 experience 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 you swimming technique it is essential to have control over your body. So ask you friend, coach or any experienced swimmer to closely look at your swimming technique and point out any on mistakes for improvements. Also taping you swimming is good option, if you are comfortable with it. Taping will help you to watch your body moving and analyse on the improvement factors.   
  6. Do Drills and improve swimming coordination ability- Swimming drills are set of exercises which aim to improve techniques and speed of a swimmer. Swimming drills such as mixing leg kicks from one stroke with arm movements from another stroke helps to improve coordination ability. These drill exercises can be done during warm up at start and cooling 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 next swimming session. It is better to end the session by doing final laps in a slow and relaxed pace specially focusing on stretching. This will help your muscle to feel more relaxed and recover more quickly.  

  


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