Sports Nutrition Factsheet: Swimming, Energy & Hydration

This sports nutrition factsheet delves into the specific demands of swimming, encompassing physiological, energy, and biomechanical aspects. It highlights the importance of anthropometric characteristics, balanced nutrition, and propulsive power. Training regimens, energy systems (Phosphagen, Glycolytic, and Aerobic), and environmental considerations are discussed, along with detailed recommendations for food, hydration, and nutrient intake before, during, and after competitions. The factsheet emphasizes the need for carbohydrates, proteins, fluids, and iron-rich foods to optimize performance and recovery, providing practical guidance for swimmers to enhance their energy systems through strategic nutrition.

Running Head: SWIMMING
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Sports Nutrition Factsheet; Swimming
Student name
Institutional Affiliation

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).
.
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.

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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.

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Food consumed is broken down into carbohydrates, proteins and lipids and are transformed
mechanically and stored as Adenosine Triphosphate (ATP). The synthesis of ATP generates
force. Studies by Sokolovas (2018) prove that there are three mechanisms in the synthesis of
ATP: Phosphagen, Glycolytic and Aerobic System.
The Phosphagen system is the immediate non-oxidative way of energy recycling where ATP
is broken down into Adenosine Diphosphate (ADP) and Phosphate (P) to yield energy for muscle
inactivity. The Glycogen system is the non-oxidative way of energy recycling.
The Aerobic System is an oxidative way of ATP synthesis, where products enter the Krebs cycle
in the mitochondria and are oxidized to Carbon (IV) oxide and water.
3. Climate in which trainings and Competitions are held
Typically, swimming competitions and trainings are held under moderate weather.
According to Baldassarre, Bonifazi, Zamparo & Piacentini (2017), water temperatures should be
between 16 and 31 degrees. This reduces the risk of hypothermia. Some individuals develop an
adaptation against environmental stress but this may be on natural selection basis, hence bais.
The body however has defensive mechanisms against heat loss for example, vasoconstriction and
shivering. Open water races may have extreme environmental conditions that affect the general
performance of an individual.
4. Food, Hydration and Nutrition Requirements in Swimming.
A solid nutrition scheme to improve the body’s energy system. The Collegiate and
Professional Sports Dietitians Association (2014) recommends intake of carbohydrates, proteins,
fluids and iron-rich foods.
Carbohydrates are stored in the body as glycogen which is broken down and oxidized
thus providing energy (Jameson & Groot, 2015). Regular and sufficient intake is required to
prevent fatigue and soreness.

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Proteins help in achieving optimal training adaptations and are preferable after a swim
practice. Examples of high-quality protein foods include lean meats, fish, eggs, yogurt, cheese
and quinoa.
Fluids help in creating a hydration plan because a lot of fluid loss may go unnoticed thus
impairing training and performance. Iron is involved in energy production and maintenance of
the immune system. Its depletion leads to anemia causing fatigue and decreasing performance.
A hearty breakfast shield be consumed to provide energy and before warm up, a pre-race
meal should be consumed (1-2 hours before) (Hoeger W, Hoeger S, Hoeger C & Fawson, 2018).
Between races, light carbohydrate snacks and sport drinks (Powerade) should be consumed. In
the last event hours, a recovery protein-carbohydrate combination should be consumed.
During off-season, minor weight gains are expected. Energy needs are decreased and
hence meal sizes should also be reduced, preventing significant changes. Proteins should remain
constant with intake of nutrient-dense fruits and vegetables but carbohydrates should be reduced.

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References
Baldassarre, R., Bonifazi, M., Zamparo, P., & Piacentini, M. F. (2017). Characteristics and
challenges of open-water swimming performance: A review. International journal of
sports physiology and performance, 12(10), 1275-1284. doi: 10.1123/ijspp.2017-0230
Collegiate and Professional Sport Dietitians Association (CPSDA) & Sport Cardiovascular and
Wellness Nutrition (SCAN). (2014). Nutrition for the swimming student-athlete.
Retrieved 18th Sep. 2018 from http://www.sportsrd.org/?page_id=1747
Fitness Health 101. Retrieved 18th September 2018 from
www.fitnesshealth101.com/fitness/general/sport/swimming
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Lifetime of Physical
Fitness and Wellness. Cengage Learning.
Jameson, J., & Groot, L. (2015). Endocrinology. Elsevier health Sciences.
Prescot Open. Guidance to swimming training duration and frequency. Retrieved 18th September
2018 from http://www.prescotopenswimmingsqupdf/Guidance%20to20Swim%Training
%20duration%20and%20frequency.pdf
Pyne, D. B., & Sharp, R. L. (2014). Physical and energy requirements of competitive swimming
events. International journal of sport nutrition and exercise metabolism, 24(4), 351-359.
doi:10.1123/ijsnem.2014-0047
Rushall B. Step-by-step USRPT Planning and decision-making processes and examples of
USRPT Training sessions, microcycles, macrocycles and technique instructions. Version
3.1.

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Sokolovas, G. Energy zones in swimming (2018). USA Swimming, www. usswimming. Retrieved
18th September 2018 from http://onewiththewater.org/downloads/energy-zones-in-
swimming.pdf.