No one will argue about the necessity and importance of daily proper nutrition for an athlete. Eating before a swimming competition has a direct impact on the result.
The night before the competition
Replenish glycogen reserves in the liver and muscles. Best food to eat before swimming is food that is rich in complex carbohydrates (for example, a large portion of pasta, rice, or potatoes).
Drink enough to avoid dehydration. Alcohol, carbonated drinks, black tea, red tea, green tea, oolong, and Pu-erh teas, coffee are not allowed.
Morning on the day of the competition
Many athletes wonder can they eat before they swim? Sure, but eat no later than 2 hours before the competition. Maintain glycogen reserves at a high level. What to eat before a swimming race? Porridge, muesli, bananas, rice, vegetables, whole grain bread.
Regularly drink water, isotonic sports drinks, juice diluted with water.
During the competition
Consume carbohydrates from an isotonic drink to maintain energy and compensate for glycogen losses.
Easily digestible carbohydrate-containing food for recharging with energy and compensating for the cost of glycogen (dried fruits, grapes, apple, granola bar) is a good idea. Avoid foods high in sugar and fat.
Make up for the loss of fluid.
After the competition
Eat a couple of fruits (bananas, apples, or oranges), a granola bar, bread with honey or jam.
To restore the loss of liquid immediately drink at least 500 ml of water, juice, or isotonic drink.
The first mistake: secret scheme
One of the frequent mistakes that negatively affect the preparation and the ability to start is the search and use of some original, innovative, or "champion" nutrition system, which should give an increase in strength, speed, or energy.
Most often, there are options for some cuts, exceptions, or a radical change in the principles of nutrition. If you want to try to change the nutrition system, then the best time for this will be the off-season. A sharp change in eating habits, even a month before the main goal, is likely to only lead to worse results.
The second mistake: I have not eaten it before!
A large number of races are held far from the athletes ' place of residence, and to go to some other country, combining competitions and vacations, is the dream of the absolute majority. Arriving at the place, many people begin to try local food or even switch to national dishes. The more exotic the country is and the more its cuisine differs from the usual one for our digestive tract, the more likely it is that you will meet the starting signal in a completely different place.
Eating before swimming is one of the parts of success!
How to overcome the fear of swimming in deep water? Many people ask this question because bathophobia does not allow them to swim. Psychologists believe that this phobia is one of the manifestations of the fear of death since we are not scared of deep water, we are scared of drowning. The fear of depth and swimming is quite difficult to overcome. Irrationality and obsessive thoughts in connection with the depth prevent a person from behaving adequately on the water. Don't let fear take away your happiness, read our article.
It is believed that the hands ensuring the forward movement of the body and the legs are responsible for pushing off are the most significant elements in swimming. Athletes spent endless hours training with boards, trying to strengthen their arms and legs. Such an approach rather slows down the development of a swimmer than accelerates it. Stroke length is the most important factor in swimming technique; the best way to increase the stroke length is to reduce the water resistance. In this article, we will talk about how to reduce this resistance, or, in other words, about water gliding.
Novice athletes often do not understand how to swim a long distance without stopping. The idea of covering a kilometer or more seems unattainable to them. Everything is quite simple, experts say and our article will help convince you of it.