Swimmer (DK)

If your looking to get into competitive swimming then here are some diet tips that will definitly improve your performance. First of all you will need some carbohydrates, they are used as fuel for intense exercise. Swimmers daily diet should consist of 60-70% of calories in carb rich foods. Carb rich foods are important to eat in order to swim because swimming requires a good amount of energy and you need to be able to recover after every time you do each swimming activity. Carb rich foods include items such as breads, cereal, pasta, rice, fruits, vegetables, and dairy. You will also need some fat which serves as a minor energy source. Fat should only be about 15-20% of daily calories, which also means avoiding foods with a high fat value like salad dressings, chips, and other sweets. Foods that have a healthy fat value would be unsaturated fats like vegetable oils, nuts, and fish. Another nutrient you will need is protein, protein builds and mantains the body's muscle tissue, enzymes, hormones, and antibodies which is good for being able to swim for a long period of time. Your daily protein should be about 20-25% of your diet, some good foods to eat that contain a healthy amount of protein are lean meats, eggs, and beans. Lastly you should also take a daily dose of vitamins A, C, and E and it is crucial to drink a lot of water since 60% of body weight is water which means you should limit the use of sports drinks.