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

Cynthia

If you found this video helpful and you know someone that could benefit from it, like a teammate or a coach, consider sharing it. If you want to learn more about swimming visit our webpage

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Thanks for watching!
Swim fast!

[hiddens]

Please add the "sleep" video to the "Swimming Recovery" playlist.
Thanks! Keep it up!!

[timosokin]

U rock dudes!!
So awesome that you tell us about all this important stuff, because a lot of people think sport is just nothing, but workout. I mean huge part of it is science (and not only).

[weaverfever]

I fucking love the thumbnail for this video 😂

[baggiiiie]

the volume is much more comfortable for me now, thanks for taking my suggestion! love u and support u!

[orlandillo]

tus videos son de lo mejorcito para natación, muchas gracias por los conocimientos compartidos!!!

[jasonandrews]

I am a swimmer. I do more distance swimming. Thank you for this it has been very useful. So what should I eat for breakfast on race day.

[alexalexander]

Awesome. I love watching these after the morning fast Friday long course workout. Rt now I'm sharing a protein bar with my husky which is holding me over while eggs cook. I'll be sharing this with the HS kids I coach.

[stasimak]

🤗γειά σου, from Greece!good information tips!🇬🇷

[evelync]

What are your thoughts on protein shakes for teenagers? Thumbs up if you want a video made on this topic. P.S your videos are great.

[neftaligarcia]

Excelente video...
Tengo una pregunta
Cómo sustituyó la carne y el pescado??
Con que lo puedo sustituir??

[ghassane]

The "Nage vite" in the end killed me hahahaa

[robohippy]

I have really noticed how much different pool temperatures make on how much water I go through. My main pool is 82 degrees, and I will go through 2 bottles/48 ounces of water. When closed for annual maintenance recently I went to another pool that was kept at 85 degrees. I would go through 3 bottles/72 oz. of water. I recently was in a salt water pool, which was around 85 also, and it seemed I needed more water yet in the salt water. Only got 4 days in that pool, so no firm ideas on differences between salt water and chlorinated pool water. My old pool was at 87 degrees, and I work up a sweat just thinking about that pool.

[mixy]

Very important video...
How much effort, time/distance do you need to cover in a swimming session before thinking of post-exercise nutrition?
Does this only apply to pro/advanced swimmers?

[forwhatitsworth.]

I find worrying that the only protein source you mention is animal. These come with saturated fat, cholesterol and many other things we don't need. If we are looking for recovery, plant based proteins such as quinoa, soy or chia seeds are best, alongside other legumes.

[AwesomeAlexAdam]

Again an EXCELLENT video I Replaced My electrolytes with the drink you suggested It works Gr8 and I save $$ and NO Sugar

[SJBE]

Carbohydrates (source of many diseases) versus natural fats... (or ketosis). This info might be correct, but is it good advice??

[flyboymic]

What about beans, (Navy beans) not canned beans for protein ❓

[cindywaugh]

Thank you so much for this video. Can I sub maple syrup for honey or does the honey serve a specific purpose?

[Xtremovil]

a chicken soup is a best idea? vegetables/noodless/animal protein/ salt and a lemonade whit honey?

[leomdk]

You have to go really *extreme* on the water for it to become dangerous, though.