Sports nutrition in swimming has some specific features tailored to the specific demands of this sport. Here are the most important aspects of nutrition before, during and after exercise:

🧆 High-carbohydrate diet: Swimmers should replenish their glycogen stores before training or competition. A high-carbohydrate diet with complex carbohydrates such as whole-grain products, green vegetables and sweet potatoes is recommended. DGE

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🥪 Light meals: It is advisable to eat a light, easily digestible meal 2-3 hours before swimming to avoid digestive problems.

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🍼 Hydration: 400 to 600 ml of fluid should be consumed 20 to 40 minutes before starting to swim. A carbohydrate-rich, isotonic drink is best.

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It is important to consume the light meal before the race well in advance. This ensures that it has already been digested and that there are no food residues left in the stomach or small intestine, so as not to impair energy supply during the competition.

🍼 Regular fluid intake: Swimmers should consume 150 to 250 ml of fluid every 10 to 20 minutes. This should also apply to triathletes in swimming training.

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🧂 Electrolytes: For longer training sessions or competitions, the intake of electrolytes is important. It is recommended to consume 200-500 mg of sodium per 750 ml of water.

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🍞 Carbohydrates: When exercising for more than 45 minutes, carbohydrates should be consumed to maintain energy stores.

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Often, taking in food during the competition is not possible except during breaks or in long-distance swimming. Therefore, it is particularly important to go into the competition well-supplied and to consume an electrolyte-rich and carbohydrate-based drink in small sips shortly before the race.

🍞 Rapid carbohydrate intake: Glycogen storage in the muscles is most effective in the first two hours after swimming. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate content) should be consumed as soon as possible.

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🍳 Protein intake: 10-20 grams of protein should be consumed immediately after training or competition to support muscle repair and immune function.

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🍼 Rehydration: Fluid loss should be compensated. Sports drinks or fruit juice spritzes in a 2:1 or 1:1 ratio are recommended. DGE

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🧂 Electrolyte balance: Using drinks with electrolytes promotes optimal rehydration of the muscles.

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The closer the protein and carbohydrate intake is to the end of a workout or competition, the better the effect. The open-window effect can already be reduced by protein intake, and glycogen stores fill up much faster than with later supplementation.

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By following these nutritional strategies, swimmers can optimize their performance and accelerate recovery. It is important that each athlete considers their individual needs and adapts their diet accordingly.

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DGE Position Paper: Carbohydrates in Sports Nutrition

DGE Position Paper: Fluid Management in Sports

DGE Position Paper: Protein Intake in Sports

DGE Position Paper: Energy Requirements in Sports