Swimming recovery part 2. Nutrition tips for swimmers.

Swimming is a lot easier if you are eating correctly, because it is an important part of the recovery process.

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So i am no expert in this field so I asked a sports nutritionist if she could help me with this video, and I so I asked her

Why is eating as soon as possible after training important? And what kind of food do I have to eat?

Protein is a nutrient that we related with physical activity and muscles, but why?
Proteins are composed of amino acids, which are the building blocks of our body.
The timing of protein ingestion is important, post exercise is an effective time to stimulate muscle protein synthesis. It´s better to eat protein immediately or less than 2 hours after to initiate the recovery and muscle reconditioning as soon as possible.
Good sources of protein are: egg, milk, poultry, beef, sea food. Note: Animal protein is better absorbed than plant protein.
Carbohydrates are the main source of energy, they are the fuel of our bodies.
We stock carbohydrates in the muscles. GLYCOGEN is the main source of energy of the muscles. So after exercise, we need to refuel this glycogen storage. The immediate intake of carbohydrate enhances the rate of glycogen synthesis in early recovery period.
Enhanced refueling aka eating carbohydrates early, is important when recovery period is less than 8 hours . For example when you train double sessions or during swim meets.
The type and quantity of carbohydrates depends on the sport and nutrition goals.
important Carbohydrate sources include fruits, cereal, rice, bread, oats.
These are general tips, but nutrition diets need to be personalized.
The food intake is not the only important thing, rehydration is also key in the recovery process.
Through our sweat, we lose water and electrolytes, mainly sodium, that we need to restore.
Post-exercise rehydration can only be achieved if an appropriate volume is consumed.
The replacement of sodium lost in sweat is a pre-requisite for the retention of drinks consumed. iN OTHER WORDS WITHOUT SODIUM REHYDRATION will not be effective.
Plain water can be an effective post-exercise rehydration drink if sodium is ingested at the same time via food.
Fluid ingestion during and after exercise also needs to be personalized, because of the variability of factors: type of exercise, duration and intensity of exercise, sweat rate, climate and temperature of the water.
Sometimes we need to include carbohydrates and electrolytes to drinks ingested during and after exercise.
Everything in excess is bad, and drinking large amounts of water is not an exception, because it can cause “hyponatremia”, a condition with low blood sodium levels, it is an infrequent but potentially life-threatening condition.
In addition of the sports drinks we recommended a beverage to rehydrate:

Here is what you will need.
1 Liter of water
1 Pinch of salt
½ Tsp of baking soda
1 Tsp o honey
1 - 2 lime juice
Ice!

This drink is better served cold, really cold.

I want to thank these two lovely ladies who helped us with this video. They are both nutritionists. Marianna has a sports clinic and she is my girlfriend. A lot of the beautiful pictures on this video are Cynthia’s and she is my brother’s girlfriend. If you understand Spanish, consider following them on instagram! They are always uploading useful content about nutrition and sports.
Marianna
https://www.instagram.com/nutrisport_mariannag/
https://www.instagram.com/clinicafortius/

Cynthia
https://www.instagram.com/berryhealthyday/
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Видео Swimming recovery part 2. Nutrition tips for swimmers. канала Skills N' Talents