Diet

A competitor requires nutrients for energy.  The major nutrient are carbohydrates, fat and protein.  Carbohydrate is the most important fuel supply, and should make up the bulk of your diet (65-75%) in order to supply your muscles with the fuel they require. 

Carbohydrate comes in two main forms (1) sugars and (2) starches.  During training the working muscles get much of their fuel from stored carbohydrate called glycogen.  Your stores of glycogen are limited and must be replaced after every training session.  They cannot be replenish by a normal diet which consists of around 30-35% carbohydrate.  It is also important that refuelling the ‘stores’ takes place as soon as possible after training as the process is most efficient in the first hour after you stop training.  

            Good sources of carbohydrate are:

                        Breakfast cereals

                        Rice

                        Bread

                        Potatoes (preferably not chips)

                        Pasta

                        Pizzas (bases – not what goes on top)

                        Beans

                        Biscuits

                        Soft drinks (sweetened)

                        Fruit (in particular bananas)

                        Yoghurt

                        Chocolate bars

Fluid is also essential when training, even in the pool.  Your body produces sweat as a result of exercise.  To prevent your body becoming overheated it is recommended that you should drink a litre of fluid for each two-hour training session.  If you  do not drink during training then you may find:

            (1) lack of energy part way through the session

            (2) lack of concentration

            (3) you suffer from a headache,

All due to dehydration.  Remember, bring a non glass drink container  to training sessions and to competitions and don’t leave it in your bag in the changing rooms.  Do drink during training sessions – between sets.  Do drink when you are at a competition, especially when the pool atmosphere is hot, because you will suffer from dehydration which will affect your performance.