Why Are Carbohydrates Important For A Developing Swimmer?
Competing at any level of a sport is a monumental task. Learning to eat right and in the right amounts early can help fuel your athlete’s success.
For swimmers, carbohydrates are especially important because carbohydrates are the preferred fuel source for the body.
The average athlete can store up to as much as 2000 calories as carbohydrates. Ingesting adequate carbohydrates during training ensures the body will save vital proteins for muscle recovery and lean muscle building.
Why Are Carbohydrates Essential For Daily Training Of Endurance Athletes?
Endurance swimmers rely on carbohydrates stored as glycogen in the liver. This allows them to maintain enough burnable energy to compete during long events. Building up glycogen stores while training for endurance swims is essential to perform on race day.
Here are a few tips about consuming carbohydrates…
- Carbs are not exclusive to bread and pasta. Carbs are in fruits and vegetables as well.
- Limit the use of sports drinks during off-season times. Sports drinks are full of carbs and should be used for rehydration and electrolyte replacement only.
- When not training or competing, reduce the number of starchy foods and increase vegetable intake to replenish vital nutrients without raising blood sugar levels to overly high levels.
- Eat clean, whole foods as much as possible. Avoid processed foods always.
- Occasional deserts are fine but try to limit cakes and candies. These are a type of carbohydrate called simple sugars. These are of limited benefit and can derail your gains.
- Eat complex carbohydrates that break down slower and keep blood sugar levels stable. Potatoes, quinoa, bananas, chickpeas, and brown rice are great examples.
- Eat carbs that are rich in both soluble and insoluble fibers. Soluble fiber foods include brown rice, flax seed, steel-cut oats, unsalted nuts, and dried beans. Insoluble fiber foods include dark leafy greens, sweet potatoes, seeds, and nuts.