The war against carbs

Swimming is a demanding sport. Whether you're powering through sprints or grinding out distance, your body needs the right fuel to perform at its peak. While protein often steals the spotlight, carbohydrates play a crucial, often overlooked, role in optimizing swim performance!

Why Carbohydrates Matter for Swimmers:

Think of carbohydrates as the primary fuel source for your muscles, especially during high-intensity exercise like swimming. Here's a breakdown:

• Energy Production: During intense swims, your muscles rely heavily on glucose for quick and efficient energy. Without adequate carbohydrate stores, your performance will suffer.

• Glycogen Storage: Your body stores glucose in the form of glycogen in the muscles and liver. Proper carbohydrate intake ensures your glycogen stores are topped off, providing sustained energy throughout your swim.

• Preventing Fatigue: When glycogen stores run low, your body starts to rely on other energy sources, like fat and protein. This process is less efficient and can lead to fatigue, decreased performance, and even muscle breakdown.

• Recovery: After a hard swim, your glycogen stores need to be replenished. Consuming carbohydrates after your workout helps restore these stores, promoting muscle recovery and preparing you for your next swim.

How to Fuel Your Swim:

The type and timing of carbohydrate intake are just as important as the quantity. Here's a guide to help you optimize your carbohydrate intake:

• Pre-Swim Fueling: Consume a carbohydrate-rich meal or snack 1-3 hours before your swim. This will provide your muscles with readily available energy. Choose easily digestible options like fruits, whole grains, or sports drinks.

• During Swim Fueling (for longer swims): For swims lasting longer than 90 minutes, consider consuming carbohydrates during your workout. Sports drinks, gels, or chews can provide a quick and convenient source of energy.

• Post-Swim Recovery: Replenish your glycogen stores within 30-60 minutes after your swim by consuming a carbohydrate-rich meal or snack. Combining carbohydrates with protein can further enhance muscle recovery.

Choosing the Right Carbohydrates:

Not all carbohydrates are created equal. Focus on complex carbohydrates, such as whole grains, fruits, and vegetables

These provide sustained energy and are packed with essential nutrients. Limit your intake of simple carbohydrates, such as sugary drinks and processed foods, as they can lead to energy crashes and hinder performance.

We hope you found this helpful.

If you have any questions or would like to sign up for one-on-one coaching, please click here to learn more!

Talk soon,

Dr. Sandra and Team