Swimmers spend most of their time in water; training or at competitions.
Although the water in the pools is mostly heated, as well as the area around the pool, it is nevertheless necessary that besides having energy for swimming and achieving the best results, they have energy to heat the body.
Given the high calorie consumption, male swimmers consume up to 3500 kcal every day, and female swimmers consume up to 2500 kcal, it is best to divide the diet into 5 meals, properly arranged in relation to training, so that they can be digested more easily and ensure proper energy intake at the same time.
The first meal in the day, breakfast, should be eaten before training. It is best to start with whole grains; cereals (combinations without sugar, chocolate pieces, etc.) with milk or yogurt, whole grain bread with cheese + apple or orange, are some of the allowed combinations.
You can opt for fruit frappes combined with whole grain bread and cheese.
A breakfast, which follows the training, must be a bit more abundant to compensate for the energy spent, but also rich in proteins to help the muscles recover and build. Most athletes compensate for the energy spent with bananas.
Nutritionists recommend eggs, or three egg whites and one or two yolks. You can prepare scrambled eggs in olive oil or cook eggs and make a salad, which you season with olive or pumpkin oil.
Combine cheese and tuna, which you can include in both combinations. With both combinations, eat whole grain bread. Prepare natural juice from orange and / or grapefruit, apple, tangerine.
A few hours after breakfast, depending on your daily schedule, prepare your lunch. Lunch should always be at the same time if you take care of proper nutrition and training schedule.
Start with soup in combination with vegetables that you can also eat later as a supplement to the main meal.
The main dish should be a rich source of protein, that is, chicken or turkey steak, tuna steamer, white or blue fish. Side with green leafy vegetables, rich in iron and antioxidants.
Spinach, shrimp, broccoli, beans are great for vitamin and minerals intake. Alongside vegetables, have carbohydrates, integral rice, couscous, quinoa, bulgur, polenta or potatoes. After lunch, you can have some cake, fruit yogurt, etc.
The afternoon snack includes fresh season fruit. It is best to combine different fruits to have several sources of vitamins and minerals. Also include nuts that are the source of high-quality fats you can consume to make your results as good as possible.
The dinner after training must be light but rich in protein. Fresh cheese is a great choice. Especially with flax seeds and a teaspoon of oil with integral pastry.
The swimmer’s diet should not contain too much fat, and those which you consume must be of good quality. The same rule applies to other foods. The meat you eat must be of high quality, with little fat, so it’s better to choose white instead of red meat.
As for drinks, completely remove juices rich in sugars and carbonated beverages. Choose tea, water and unsweetened isotonic beverages that return minerals to the body. Alcohol should be avoided completely because it is very caloric, other than the other effects it causes.
The diet during a competition requires a special regime because the energy consumption in those times is even greater. Then the need for supplements is particularly pronounced, and it depends on the daily schedule of the individual and the time and volume of the meal.
Michael Phelps’s menu
The Champion’s menu, especially during the competition, is rich in calories – he consumes 12,000 calories per day, yet he does not seem to have surplus weight.
3 sandwiches with fried eggs and cheese, salad, tomato, fried onion and mayonnaise; omelet, fried bread with powdered sugar, pancakes with chocolate, two cups of coffee.
This is not a few choices for breakfast, but one.
Lunch consists of 1000 calories of energy drinks, half a kilogram of pasta with tomato sauce and two large sandwiches of ham and cheese with mayonnaise.
The dinner contains 6-8 pieces of pizza, with half a kilogram of pasta and salsa and 1000 calories in energy drinks.
When competing, Phelps needs a lot of energy, so he eats foods that quickly raise blood glucose levels and give him instant energy.
Michael Phelps stresses that he is very prone to a junk food diet, but he can afford all this because of the almost unbearable frequent training.
After publishing data about his diet, Phelps said that 12,000 calories per day (more than 9,500 more than FDA recommended to young oppressors) have started many controversies about how much truth there is.
The director of sports nutrition at the University of Pittsburgh, Leslie Bonci, claims that according to the research, Phelps does not consume more than 8 000 calories per day. It is thought that the swimmer consumes the remaining calories through energy drinks.
On the other side is Phelps’s coach Bob Bowman, who indisputably claims that Phelps brings up 12,000 calories a day, which he himself is a day-to-day witness. Bowman also claims that Phelps still has room for improvement and that he can achieve much more!