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Sport-Specific Nutrition in Sports

Sports Nutrition in Swimming

Every sport is individual and challenging. A special discipline is nutrition before, during and after sport. A balanced diet is the basis, but not enough to use the strain for optimal performance development and to avoid injuries.

Swimming

Swimming has specific requirements for sports nutrition that must be tailored to the needs of athletes. Here are some of the most important aspects to consider when it comes to nutrition for swimmers:

High energy demand
Sufficient carbohydrate intake
Protein intake
Fluid intake
Timing of food intake
Individual needs

Specific Sports Nutrition in Swimming

Sports nutrition in swimming has some special features that are tailored to the specific requirements of this sport. Here are the most important aspects of nutrition before, during and after exercise:

Before exercise

🧆	Carbohydrate-rich diet: Swimmers should replenish their glycogen stores before training or competition. A carbohydrate-rich diet with complex carbohydrates such as whole grain products, green vegetables and sweet potatoes is recommended. DGE
🥪	Light meals: It is advisable to eat a light, easily digestible meal 2-3 hours before swimming to avoid digestive problems.
🍼	Hydration: 20 to 40 minutes before you start swimming, you should drink 400 to 600 ml of liquid. Again, a carbohydrate-rich, isotonic drink is best.

It is important to eat the light meal before the race really early. This ensures that it has already been digested and that there are no leftover food particles in the stomach or small intestine, so as not to impair the energy supply during the competition.

During exercise

🍼	Regular fluid intake: Swimmers should drink 150 to 250 ml of fluid every 10 to 20 minutes. This should also apply to triathletes during swimming training.
🧂	Electrolytes: During long training sessions or competitions, the intake of electrolytes is important. It is recommended to consume 200-500 mg of sodium per 750 ml of water.
🍞	Carbohydrates: During exercise lasting more than 45 minutes, carbohydrates should be consumed to maintain energy stores.

Often, it is not possible to eat during a competition except during breaks or when swimming long distances. It is therefore particularly important to be well-nourished before the competition and to drink a drink rich in electrolytes and carbohydrates in small sips shortly before the race.

After exercise

🍞	Fast carbohydrate intake: Glycogen storage in the muscles is most effective in the first two hours after swimming. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate content) should be consumed as soon as possible.
🍳	Protein intake: 10-20 grams of protein should be consumed immediately after training or competition to support muscle repair and immune function.
🍼	Rehydration: Fluid loss should be compensated. Sports drinks or fruit juice spritzers in a ratio of 2:1 or 1:1 are recommended. DGE
🧂	Electrolyte balance: Using drinks containing electrolytes promotes optimal rehydration of the muscles.

The closer the protein and carbohydrate intake is to the end of a workout or competition, the better the effect. The open window effect can be reduced by just taking in protein and the glycogen stores fill up much faster than if the intake is delayed.

By following these nutritional strategies, swimmers can optimize their performance and speed recovery. It is important that each athlete considers their individual needs and adjusts their diet accordingly.

DGE Position Paper: Carbohydrates in Sports Nutrition

DGE Position Paper: Fluid Management in Sports

DGE Position Paper: Protein Intake in Sports

DGE Position Paper: Energy Requirements in Sports

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