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Nutrition and Recovery

The primary fuel source for most swimmers during training iscarbohydrate. During high intensity swimming, such asracing and completing tough sets, this carbohydrate comesfrom circulating blood sugar and glycogen, the storage formof carbohydrate. Over time, as glycogen is used, it must bereplaced to avoid depletion. Should glycogen stores becomelow or depleted, circulating blood sugar shares the burden ofsupporting the demands of tough workouts and races withthe body’s last resort high-intensity fuel source, protein.Since this protein usually comes in the form of muscleprotein, it is easy to see how long-term failure to replenishglycogen can lead to tissue breakdown. Combined with thetissue breakdown that is a normal result of hard exercise(and an important part of the adaptation stimulus duringtraining), it is also easy to see why poor nutritional recoveryusually rears its ugly face in two forms:

1. Daily Training Indicators (chronic/long-term)
    • complaints of “lead legs” and/or “can’t keep up”
    • elevated resting heart rate
    • elevated heart rate on typical sets, and/or
2. Meet indicators (acute/ immediate; usually on the
back end of a meet)
    • lower post-race peak lactate
    • diminished lactate recovery
    • feelings of fatigue
    • elevated resting heart rate
    • longer post-race heart rate recovery

Effective nutritional recovery maintains energy and limitstissue breakdown, especially during periods of highvolume/high intensity training, and both carbohydrate andprotein are essential to the plan. One of the key factors tokeep in mind is that the “window of opportunity” formaximizing glycogen repletion starts to close as soon asexercise stops and lasts for about two hours. Therefore, themost effective ways to make the most of your recovery timeand maximize the training adaptation are:

    • Start the replenishment process during practice if
        workout is longer than an hour.
    • Eat a substantial carbohydrate snack with some
        protein immediately after practice or within 20-30
        min of finishing a workout.
    • During hard training, add another post-workout
        snack 45 minutes to 1 hour later.
    • Eat a main meal within 2 hours of finishing workout.
    • During meets, eat a high-carb/moderate-protein
        snack immediately after your prelims race and
        immediately after your finals race, then again after
        cooling down.
    • Substantial means 1.2-1.5 g of carbohydrate and
        .25-.4 g or protein per kg of body weight (*kg=lbs/2.2)
    • Include all sources of carbohydrate, such as colorful
        fruits and juices, milks, yogurts, breads, cereals, etc.
    • Include various sources of protein, such as meat,
        peanut butter, milks, yogurt, cereals, legumes, etc.
    • Include liquids to replenish lost fluids.

During its time off, the body will adapt, but only if providedwith the right fuels at the right times. For many swimmers,ensuring good nutrition is like a full-time eating job! Not onlyis the goal to replenish glycogen, but also to ensure a highlevel of circulating protein, vitamins and minerals to combattissue breakdown during subsequent swims and recoveryperiods and maintain hydration to optimize metabolicefficiency (a fancy way of saying that water allows the bodyto access the nutrients it needs when it needs them).

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