Marta Baldini, PhD

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5th EduSportInternational Summer School
September 17th 2008, Rimini
Sport Nutrition DIET FOR SWIMMERS

• Marta Baldini, PhD
• University of Bologna
• Department of Biochemistry
• Nutrition Research Center

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SWIMMING

• Swimming is the movement by humans or animals
  through water without artificial assistance.
• Swimming is an activity that can be useful,
  recreational and competitive.

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COMPETITIVE STROKES
Front crawl (freestyle)
breaststroke
backstroke
butterfly

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COMPETITIVE DISTANCES
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SPORT PERFORMANCE

• TOP PERFORMANCE

TRAINING
NUTRITION
LIFESTYLE
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SWIMMERS POTENTIAL

• Genes
• Proper training
• Favourable environment

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THE SUCCESS OF SPORT DIET DEPENDS ON

• Appropriate calories
• A balanced intake from all food groups
• Modulation of diet about different training
  period
• Choice of adequate quality and quantity
  nutrients.

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IMPORTANT TO REBEMBER..

• There is no special food that will help athletes
  perform better
• the most important aspect of the diet of athletes
  is that it follows the basic guidelines for
  healthy eating.

Economos CD, Bortz SS, Nelson Nutritional
practices of elite athletes. Practical
recommendations. MESports Med. 1993
Dec16(6)381-99
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1) IMPORTANT

• What swimmers can eat and drink

• When swimmers should eat and drink before,
  during, and after a swim practice or swim
  competition.

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2) IMPORTANT

• Analysis of base-model of considered physical
  activity SWIMMING

• AEROBIC EXERCISE
• 400-800-1500 MT- endurance competition)

• ANAEROBIC LACTACID
• 50-100-200 MT

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• Da Newsholme, EA, et al.Physical and mental
  fatigue. Brit. Med. Bull, 48477,1992

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• AEROBIC EXERCISE
• 400-800-1500 MT- endurance competition)

• ANAEROBIC LACTACID
• 50-100-200 MT

Glycogen- lipids- proteins
Glycogen
abundant production of ATP without waste products
Limited production of ATP
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SWIMMING TRAINING

• The training sessions have the frequency of 7
  days a week.
• The duration of one training session is 2-3 hours
• At the same time, there is a dry training of 2-3
  times a week

1092 kcal for 120 min.
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The necessary energy intake?

• gt 50 kcal/kg/day for male swimmers
• 45 to 50 kcal/kg/day for female.
• 1.2 to 1.7 g/kg/day protein (supplementation is
  not necessary).
• Athletes should consume 60 of carbohydrate.
• consume foods with high contents of iron,
  calcium, magnesium, zinc and vitamin B12.

Economos CD, Bortz SS, Nelson Nutritional
practices of elite athletes. Practical
recommendations. MESports Med. 1993
Dec16(6)381-99
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What swimmers can eat and drink
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• THE TABLE INDICATES WHICH FOOD SHOULD BE EATEN
  DURING THE DAY
• According to their energy intake
• According to their digestibility grade.

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Immediately at the end of training

• rehydratation program glycogen recovery and
  mineral recovery

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Immediately at the end of training

• Help recovery drinking a lot of water and
  minerals (energy drinks).

2. After 3 hours it possible to eat a complete
meal to integrate the calories lost during the
exercise.
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When swimmer should eat and drink?
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Afternoon training (300 PM).
IT IS NOT POSSIBLE TO CONSUME A COMPLETE LUNCH
MEAL

• Large breakfast and a more aboundant morning
  snack (sandwich with ham and cheese, cheese,
  bread and chocolate).
• Lunch very small and light (pasta with oil or
  Grana).
• After training (1800 pm) abundant snack (cheese
  cake, pie apple cake, fruit juice).
• Regular Dinner meat, fish, vegetables, fruits.

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Evening training (700 PM).

• Breakfast and lunch equilibrated
• Snack avoid heavy foods that require a long
  digestion (chocolate, French fries, pizza)
• Good sandwich with ham and cheese, home-made
  cake, yogurt and cereals and fruits
• Balanced dinner

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• COMPETITION DAY

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THE CONPETITION DAY

• IMPORTANT
• It does not require different arrangements than
  training day
• NO a hyper caloric meal (which therefore requires
  a digestion longer than usual) could worsen the
  situation
• the body has already the energy required for the
  competition.

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MORNING COMPETITION (800 AM).

• The day before lunch and dinner-based
  carbohydrates low GI (pasta, bread, potato, rice,
  vegetables)
• 2. The breakfast
• Light
• easily digestible.

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AFTERNOON COMPETITION (300 PM).

• 1. Breakfast
• Light
• easily digestible
• Hyper caloric.
• Lunch
• Light
• based carbohydrates low GI (pasta, bread, potato,
  rise, vegetables)
• 3 hours first

• Example
• 60 g pasta or rice with oil or Parmesan,
• potato
• bread
• Cake without crème

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BETWEEN ONE COMPETION AND OTHERS

• The solid mini meals must be subdivided into
  small portions (50g)
• complex carbohydrates with minimum amount of
  simple sugars (biscuits- bread- dry fruit)
• Proteins and lipids (Parmesan- ham).

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THE AIM OF INTRACOPETITIVE MEAL

• Supply carbohydrates
• Saving glycogen in the muscular fiber cells,
• gt energetic pool for the final phase of
  competition or for acceleration during the
  competition,
• delays the fatigue and the WALL SENSATION.

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(No Transcript)
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Is he Human??
108 kg weight 1,70 cm height
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A POSSIBLE EXPLANATION

• The body probably can not metabolize 12,000
  calories
• He has a very rapid rest metabolism
• He has a energy expenditure exercise similar his
  energy intake (swims 5 h/day).

May be this is way he does not get weight and he
does not change his body composition.
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The percentage of macronutrients are very similar
Cholesterol 2039 mg Fibre 7 g
High danger of cardio vascular health problems!
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Phelps says
A model not to follow! (rememberhe is not
human)!!!
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Magnini F. Word champions 2007 (100 fc)
THANK YOU FOR YOUR ATTENTION!!
Pellegrini F. Olympic champion 2008 (200 fc)