Fitness and Workout Routines


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Swimming and Carbs

Swimming or splashing, it’s easy to work up an appetite in the water. Nutrition is important to understand if you plan on taking a dip, but more so to avid swimmer.

Swimmers seem to have the best of both worlds: talent in a fun sport and the need to consume carbohydrates. Of course, proteins and fluids should also be in the equation. However, carbs should comprise approximately 60% of a swimmers daily caloric intake.

Carbohydrates is the highest source of energy to the body and affects performance. Carbs produce glycogen, which is translated into glucose on demand. Low levels of glycogen can negatively affect performance, the most significant being a drop in blood sugar. Depending on size, the swimmer in training should consume 300 to 600 grams of carbs each day.

Great sources include sports drinks and fruit drinks, bagels or whole wheat bread with peanut butter, pasta, fruits, vegetables, and energy bars. It is always a good idea to carry a quick carb snack in your gym bag or get one within 30 minutes. This is a good way to jump start your body’s recovery from the work out.

Naturally, you will probably still be hungry since your body wants to replace the expelled energy. Try to consume a meal rich in carbs within 90 minutes, your body wants to refuel so that you will be at peak performance the next day.

Remember, proper carb intake keeps you at peak performance.

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