Sports Nutrition Factsheet; Swimming

Running Head: SWIMMING
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Sports Nutrition Factsheet; Swimming
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SWIMMING 2
1. Demands of swimming as a sport.
Swimming is an aquatic sport involving locomotion, hence has demands. These demands are
divided into three: Physiological, Energy and Biomechanical demands. (Pyne & Sharp, 2014).
Physiological demands
There are anthropometric characteristics of aquatic athletes, who are often required to be tall
and lean so as to minimize drag (Pyne & Sharp, 2014).
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Energy requirements demands
This involves consuming the right nutrients thus improving body performance a balanced
diet rich in fluids and iron is emphasized. Energy demand varies and so does energy expenditure,
depending on the stroke style (Pyne & Sharp, 2014).
Biomechanical demands.
This demands are divided into two: Aerobic power and endurance and Propulsive Power
and Biomechanics.
Aerobic power and endurance is the rate at which Adenosine Triphosphate is (ATP) is
resynthesised in the body, and its development through combined efforts of diet and lower
intensity of longer duration trainings.
Propulsive power and biomechanics involves generation of propulsive power by the actions
of the arms and legs and balance it with resistance created by the drag during swimming. The
propulsive power must be in excess of the drag to reach and maintain race speed (Pyne & Sharp,
2014).
Duration
Research by Prescot open indicates that highest-level swimming competitors train twice per day
for six days per week. It is recommended that training should take place two or more times a day
for at least two hours.

SWIMMING 3
Weekly training time in the water is between 4 hours and 24 hours depending on the age and
gender. On land, recommended training time is between 1 and 6 hours depending on age and
gender. Rest is important to prevent depletion of glycogen.
Training Requirements
Research by Fitness Health 101 shows that swimming is a relatively affordable activity, provided
that there’s an open local swimming pool offering swim times. Swimmers typically need a pair
of goggles and a swimsuit.
Intensity
Practice sessions intensity varies according to age. Eight years and younger require 3 practice
sessions weekly. 9 year olds require 4 practice sessions. 10 year olds require 5 skill practice
sessions. 11 year olds require 6 practice sessions with skill. 12 year olds require 7-8 skill
practices with achievement. After puberty, 8 sessions weekly with skill training/competition and
achievements. 14 years and older require 8-9 sessions incorporating skills, achievements and
trainings. ( Brent, 2018)
2. Energy Systems used in Swimming.