Swimming recovery part 2. Nutrition tips for swimmers.
Swimming is a lot easier if you are eating
correctly, because it is an important part
of the recovery process.
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So i am no expert in this field so I asked
a sports nutritionist if she could help me
with this video, and I so I asked her
Why is eating as soon as possible after training
important? And what kind of food do I have
Protein is a nutrient that we related with
physical activity and muscles, but why?
Proteins are composed of amino acids, which
are the building blocks of our body (muscles).
The timing of protein ingestion is important,
post exercise is an effective time to stimulate
muscle protein synthesis. It´s better to
eat protein immediately less than 2 hours
after to initiate the recovery and muscle
reconditioning as soon as possible.
Good sources of protein are: egg, milk, poultry,
beef, sea food. Note: Animal protein is better
absorbed than plant protein.
Carbohydrates are the main source of energy,
they are the fuel of our bodies.
We stock carbohydrates in the muscles. GLYCOGEN
is the main source of energy of the muscles.
So after exercise, we need to refuel this
glycogen storage. The immediate intake of
carbohydrate enhances the rate of glycogen
synthesis in early recovery period.
Enhanced refueling aka eating carbohydrates
early, is important when recovery period is
less than 8 hours . For example when you train
double sessions or during swim meets.
The type and quantity of carbohydrates depends
on the sport and nutrition goals.
important Carbohydrate sources include fruits,
cereal, rice, bread, oats.
These are general tips, but nutrition diets
need to be personalized.
The food intake is not the only important
thing, rehydration is also key in the recovery
Through our sweat, we lose water and electrolytes,
mainly sodium, that we need to restore.
Post-exercise rehydration can only be achieved
if an appropriate volume is consumed.
The replacement of sodium lost in sweat is
a pre-requisite for the retention of drinks
consumed. in other words without sodium rehydration will not be effective.
Plain water can be an effective post-exercise
rehydration drink if sodium is ingested at
the same time via food.
Fluid ingestion during and after exercise
also needs to be personalized, because of
the variability of factors: type of exercise,
duration and intensity of exercise, sweat
rate, climate and temperature of the water.
Sometimes we need to include carbohydrates
and electrolytes to drinks ingested during
and after exercise.
Everything in excess is bad, and drinking
large amounts of water is not an exception,
because it can cause “hyponatremia”, a
condition with low blood sodium levels, it
is an infrequent but potentially life-threatening
In addition of the sports drinks we recommended
a beverage to rehydrate:
Here is what you will need.
1 liter of water
1 Pinch of salt
½ tsp of baking soda
1 tsp of honey
1 -2 juice of lime
This drink is better served cold, really cold.
I want to thank these two lovely ladies who
helped us with this video. They are both nutritionists.
Marianna has a sports clinic and she is my
girlfriend. A lot of the beautiful pictures
on this video are Cynthia’s and she is my
brother’s girlfriend. If you understand
Spanish, consider following them on instagram!
They are always uploading useful content about
nutrition and sports.
If you found this video helpful and you know
someone that could benefit from it, like a
teammate or a coach, consider sharing it.
If you want to learn more about swimming visit
our webpage skillswimming.com
à la prochaine!