Ensuring the Right Diet

If you are a competitive swimmer, the experts at the ASA have put together some general nutritional advice for swimmers in our British Gas Swimfit zone here.A healthy diet means eating lots of fruit, vegetables, plenty of protein, picking complex or fibrous over simple carbohydrates, and keeping your fat intake low.

It sounds simple, but it’s sometimes hard to stick to! Just take everything in moderation – a balanced diet is a healthy diet.

Here's some advice to get you started on the right track.

Fruit and vegetables advice

Fruit and vegetables deliver slower burning calories rich in vitamins and minerals that boost your immune system.

They also help to maintain your digestive and respiratory systems and improve your circulation.

• Try to pick as wide a range of colours as possible. This will ensure a wider range of nutrients and antioxidants
• But, green is ALWAYS a winner!
• Red is also good as they tend to be very high in antioxidants
• Go to our Swimfit zone for more on fruit and vegetables.

Protein advice

Your protein demand when you are exercising regularly tends to be high as there is a greater need for muscle repair and replenishing energy stores.

Proteins come in the form of meat, dairy, eggs, beans and nuts. Try to search out the leaner protein sources.

A steak gives you loads of protein but packs a fair punch of saturated fat to boot. Some good sources are:

• Chicken, turkey, lean mince and fish. Eat about 30–40 grams a meal, that's about the size of your hand
• Fish such as cod, plaice, haddock, bass etc
• Oily fish such as tuna, mackerel, salmon, sardines, and trout
• Find out more about protein in our Swimfit zone.

Complex and fibrous carbs

Carbohydrates are your body’s primary source of energy, your fuel to improve. They are converted by the body into glycogen and stored in muscles, the liver and your bloodstream.

There are three types of carbohydrate – fibrous, complex and simple. Good sources are:

Fibrous

• Sugar (white/brown)
• Jam, honey, marmalade
• Most boxed cereals
• Tinned fruits

Complex

• Bread (brown/whole wheat)
• Pasta (brown if possible)
• Rice (brown if possible)

Simple

• Sugar (white/brown)
• Jam, honey, marmalade
• Most boxed cereals
• Tinned fruits

There's lots more advice about carbohydrates and fats in our Swimfit zone here.

Advice for vegetarians

If you are a vegetarian swimmer, visit our Swimfit Zone for advice on getting the balance right and for pointers on how to avoid potential vitamin and mineral deficiencies.