diet plan for swimmers

A Diet Plan for Swimmers

“Take care of your body. It’s the only place you have to live in without any choice”
Diet plan for swimmers

Does this ring the bell in your head? Well, they say, if wealth is lost, nothing is lost but if health is lost something is lost! Imagine a day when you are all excited for the big day – you have been dreaming of this day since a long time. You have been practicing your swimming lapses since the past 10 days, and you as far as training is concerned, you are all set. But, you just don’t feel very energetic on the morning of the day when you have to head out to the competition day! Have you ever wondered why?It all comes up to the diet plan for swimmers.

Diet plan for swimmers

Well, when your body does so much for you, and it bears a lot. In return, what does it ask? Just a good diet plan for swimmers, some exercise and a lot of water! Is this too much for us to give to our bodies? *OH! Not water literally*. Here we mean, keep yourself hydrated! Too cliche for a swimmer, ain’t it?

Did you know?

It has been noted that swimming is one of the toughest forms of exercise that we have. When you look at the number of calories or nutritional values that it gets to you when compared to other sports, a normal 2 hours swimming session can result in burning approximately 1600 calories. When you compare this to another famous exercise like running, you may burn only about 1200 calories in two hours!

Diet plan for swimmers

While you are practicing rigorously, a good diet plan for swimmers is also recommended. A good diet plan for swimmers is important because this form of exercise is a mix of aerobic and anaerobic form of exercise.

Diet Plan for Swimmers

While setting a good diet plan for swimmers, it is essential that you include all those elements that your body requires. So that you know that you have not missed on any essential, here is a quick guide of all those prerequisites.


Diet plan for swimmers

You may be quite aware of the fact that swimming involves complete body strength – it involves all your muscles, legs and arms. Now, to keep them active it is important that you include vitamins and minerals in your diet. Vitamin B1 and B2 are most important as they help your body to produce the energy levels required. Among minerals, iron and calcium are most required.


Diet plan for swimmers

If your diet brings you about 70% of your calories through carbs, then it is a great way to boost up your energy levels. The energy that you gain from carbohydrates, do not drain off quickly and thus you will not feel tired soon.


Diet plan for swimmers

Does this come as a shock to you? No right, it is very important that along with all the right vitamins, minerals and carbs your body is getting enough fluid content. If you do not feel like having water just like that, make them into healthy energy drinks and keep consuming them.


Diet plan for swimmers

Proteins help your body to build new tissues and repair some old ones. That is why, as a swimmer, this is one of the most essential requirements for your body. You must consume at least 0.5 grams of proteins every day, based on your swimming level and body weight.

Do not ignore the ‘day before’ dietary requirements

Diet plan for swimmers

It is not just about what you eat immediately before and after the competition, the previous day also can make a lot of difference. So, when you are setting up a great diet plan for swimmers, you can ensure to take care of the below

  • Ensure that you drink as much as fluids as you can
  • Eat in every 2-3 hours. While you eat, do not eat oily and fatty foods. Fruits, salads are most recommended. Eat in small portions and at regular intervals
  • Post evening, do not indulge in big or heavy meals. It will make you feel lethargic the next day
  • Avoid fried and spicy food. Also, avoid all those food items that take a lot of time to digest – stick to your regular diet, do not experiment on anything new


Is a vital part of great diet plans for swimmers.

Diet plan for swimmers

When you look at various diet plans for swimmers, you will have a lot of do’s and don’ts. Confused between lot of choices of what to eat? Well, here are the healthiest and yummy breakfast options for you

Toast and juice

If you are running late and do not feel like having a lot, then this is the most simple option for you. Bake some bread and have it your favourite juice.

Diet plan for swimmers

Milk and Cereal

If you thought, milk and oats/cereals was only required for you as a kid, then you might be wrong! Low fat milk and cereals is always a great option to choose when you are looking out for something full yet rich in calcium and minerals.

diet plan for swimmers


Lot of people may not suggest this in a diet plan for swimmers, because of the sugar content in the fruit. But, the trick lies in the intake quantity. If you have it in required quantities it is going to do the good only. You can have this along with little peanut butter, if you like

diet plan for swimmers

Dry fruits and Graham Crackers

If you want to keep it completely healthy, here you go – indulge in some dry fruits and graham crackers. The first will get you all the required vitamins and proteins while the later will ensure that your energy levels are all boosted.

diet plan for swimmers

Figs and Vegetable Salad

This is another pure healthy indulgence that you can include in your diet plan for swimmers. Have a bowl of vegetable salad with minimal dressing of essential oils. Club it up with figs for some good taste and complete breakfast!

diet plan for swimmers

Expert Recommendation: Early to bed and early to rise is a great way to ensure that you are keeping yourself healthy and fit. Start your day early, eat early so that you will have plenty of time to rejuvenate.

check out what swimming accessories to carry, they will boost your progress: