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The Effects Of Nutrition And Ergogenic Aids On The Performance Of Swimmers

776 words - 4 pages

Over the years swimming has become a skill that is beneficial for the body. It burn calories and it is a great way to push one’s endurance level. There many advantages to this activity such as the nutritional value from healthy dieting and the muscle strength gained from moving the arms and legs. However, some athletes decide to be influenced by drugs in order to show faster results instead of natural changes. This includes vitamin and mineral supplement, human growth hormones and erythropoietin. With a balanced diet and dedication to long-distance swimming the athlete can drastically see improve in their performance.
Nutrition
Nutrition is a key component in a swimmer’s performance. ...view middle of the document...

(Collins, 2012) A healthy diet for a long distance swimmer should provide an adequate amount of calories, carbohydrates, proteins and fats. (Collins, 2012) According to Lehigh University in Bethlehem, Pennsylvania, swimmers need 3,000 to 6,000 calories per day. The President's Council on Physical Fitness and Sports, PCPFS, says calorie needs can change based on age, gender, size and the intensity of training. The proportion of dietary carbohydrates, protein and fat are important to optimize the energy level and overall health of an endurance swimmer. (Collins, 2012) Carbohydrates should make up the majority of a swimmer's diet because it is the source of energy for muscles. (Collins, 2012) Lehigh University recommends 5 to 8 grams of carbohydrate per kilogram of body weight per day. Protein should be consumed at 1.2 to 1.7 g/kg per day and is important for building and repairing muscle tissues. (Collins, 2012) Lehigh University says swimmers should consume 1g/kg of fat per day. These nutrients at these quantities will help the swimmer perform better
There are many foods that are plentiful in calories, carbohydrates, proteins and fats. (Collins, 2012) Complex carbohydrates are the better source as they provide the best source of energy for exercise because the energy they give is released slowly throughout the day. (Collins, 2012) The simple...

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