![]() ![]() Try mixing them in your smoothie for a burst of flavor or eat them plain for an equally tasty treat. Roast them for a crunchy snack, mix into a burrito or salad, or throw them into a pasta dish.īerries: Cranberries, blueberries, raspberries, blackberries and strawberries are all foods packed full of antioxidants. If you’re not allergic pecans and walnuts are also high in a diverse range of vitamins and acids that promote balanced moods and high energy levels.īeans: Full of fiber, protein, iron, zinc and magnesium, beans are a hearty addition to a wide variety of meals. Try using them to top cereal, yogurt, or just grab a handful. Nuts and Seeds: These foods are full of healthy fats, fiber, protein, magnesium and vitamin E. Example: Spaghetti and meatballs with a side salad. Examples: apples, bananas, raisins, power bars and pretzels.Īfter swimming/competition: Protein is essential for proper muscle recovery and should be combined with complex carbohydrates, healthy fats, and a variety of vitamins and minerals. Example: a piece of peanut butter toast.ĭuring swimming/competition: Swimmers should eat easily digestible foods that contain primarily carbohydrates. Ultimately, which dietary approach works best for you will require some individual testing and varies from person to person.īefore swimming/competition: Try to eat a snack or meal high in complex carbohydrates with some easily digestible protein. To help you decipher when to best incorporate these foods into your diet, use the following guidelines. The Academy of Nutrition and Dietetics warns that consuming foods that are difficult to digest or even foods in excess will hurt swim performance on race day or during training. ![]() So while high protein foods are a valuable asset, eating lots of protein during workout could be disastrous. While swimmers require foods rich in complete proteins, it is difficult to digest these foods during a workout. There are a multitude of healthy food options for swimmers but timing is essential to receiving benefits. It’s no wonder then that providing your body with the proper nutrients it needs to perform, recover, and reset comes with a hefty reward. Swimming fast requires intense physical and mental exertion, which is all the more reason for competitive swimmers to focus on what goes into their bodies. ![]()
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