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Whether you’re a professional athlete or an amateur swimmer – anyone who enjoys being in the water knows that: swimming challenges muscles all over your body! For anyone who wants to get more out of their hobby, a balanced diet is the key to not only improving performance, but also promoting good health.
Our brand ambassador Lisa Gerß is a successful triathlete and full-time nutritionist. In the BINDER magazine, she reveals how you can improve your fitness and well-being with healthy meals: “Sport and nutrition simply belong together!” The right mix of nutrients is crucial.
If you enjoy swimming lengths in the pool, your energy reserves should always be well stocked – and the best way to do this is with carbohydrates: wholemeal bread, pasta, fruit and vegetables give you the energy you need. If you want to be precise, you can use around 6 g of carbohydrates per kilogramme of body weight per training day (for 1 hour) as a guide.
“Protein fills you up, strengthens muscles and bones, and is important for the immune system,” says Lisa Gerß. Protein is particularly important for muscle recovery after training. Whether chicken, fish, yoghurt or plant-based alternatives such as tofu – every main meal should contain a good portion of protein. The following portions contain around 20 g of protein, for example:
Even in water, we can quickly become thirsty! We don’t notice it, but we also sweat and lose fluid whilst swimming. So: always jump into the water well hydrated and have a water bottle to hand at the edge of the pool for longer sessions (over an hour).
Carbohydrates provide quick energy, but we need fats for the long haul. They provide the body with a constant supply of energy and help you keep going for longer. Whether you choose nuts, seeds, rapeseed and olive oil (about 1 – 2 tablespoons per meal) or oily fish – these little power packs not only support your performance, but also regenerate and strengthen the immune system.
