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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.
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.
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.
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.
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:-
FEW IMPORTANT TRAINING TIPS FOR “BETTER PERFORMANCE”