Swimming is a complete cardiovascular workout. Many people swim as a hobby and some as a profession. It is perfect for relieving stress on the joints for overweight people looking for a workout that suits them. Regardless of the reasons for swimming, it is important to have a diet that takes into account both the extra calories burned and muscle fatigue. Since swimming is practiced both for weight loss and cardiovascular training, knowing how to eat can make a difference in the final result.
Steps
Method 1 of 3: Estimating the Energy Required
Depending on your weight, swimming for an hour can burn 380 to 765 calories. A person who weighs 55 kg would burn approximately 382 calories by swimming for an hour, while a person weighing 110 kg would burn 763. This is important to understand how many calories you need when swimming.
Step 1. Determine your resting metabolic rate
This is your daily calorie requirement without taking other activities into consideration. Up to 75% of the calories burned in a day are burned through normal activities, such as sitting or breathing. The remaining 25% is available for extra physical activities. To get enough extra calories, you first need to consider a number of factors.
Calculate your resting metabolic rate. If you are a woman, use this equation: (9.99 x weight + (6.25 x height) - (4.92 x age) -161 = TMR. If you are a man, use this equation: (9.99 x weight) + (6.25 x height) - (4.92 x age) + 5 = TMR
Step 2. Determine your activity level
- If you swim for an hour, then you can consider yourself active and you need to add at least 600 to 800 calories to your daily energy requirement.
- If you swim less than an hour, you can consider yourself moderately active and need to add at least 200 to 400 calories to your daily energy requirement.
- If you swim and do other grueling exercises or lead a very active life, you need to make sure you are getting the right amount of calories.
- Add activity calories to your resting metabolic rate to get your daily energy requirement.
- Make sure you are increasing the calories your workout requires. If you start training for a race, you may need to increase your calorie consumption to equal the increase in activity.
Method 2 of 3: Manage Your Calorie Intake
Plan your meals in advance and prepare healthy snacks to consume throughout the day that will guarantee you top performance in the pool.
Step 1. Vary with foods
You will need all kinds of foods to be in great shape while swimming and that includes fats and oils. Your meals must contain fruits, vegetables, proteins and fibers. Meals should fill you up but not weigh you down.
Step 2. Don't skip breakfast
If you swim regularly, your metabolism speeds up. This acceleration in metabolism lasts all day, not just during and after training. And that's why breakfast is important. You will need calories to maintain weight and to be able to get through the day without feeling sluggish and "foggy".
Eat protein, fruit or vegetables, fiber, and dairy products for breakfast. It should be between 400 and 800 calories
Step 3. Eat snacks
To achieve the calories you need and to maintain a healthy diet, snacks are vital. Without snacks, your body may get tired from lack of fuel.
- Snacks can be proteins, fruits or vegetables and should include fiber. Fiber, fruits and vegetables help refill the carbohydrates you have burned and the proteins will give you energy.
- Go easy on the fiber in snacks. The fibers could cause you to swell and stop exercising. It's best to start low on fiber and see what's best for you. If you don't notice any problems, you can increase the dose. Fiber is found mainly in all fruits and vegetables.
- You will be able to eat a snack at least an hour after training and it may consist of proteins and carbohydrates that will help your muscles regenerate. You will need 60g to 200g of protein per day while swimming, the more calories you consume, the more protein you need.
Method 3 of 3: Plan Your Meals Properly
Spreading out your meals throughout the day is important to make sure you don't get too full before training, avoid filling your body with foods that weigh you down or stop muscle regeneration.
Step 1. Plan your meals according to your workouts
- Eat a large meal one hour before swimming and one hour after swimming.
- Eat light just before your workout, but make sure you eat something that gives you enough energy for your workout. You should eat less fat and protein before swimming as it takes longer to digest and cannot be used by your body for fuel. Carbohydrates, on the other hand, are very important before training.
- Eat a snack within an hour of swimming to regenerate muscles.
- Wait at least an hour after your swim to have a large meal. This will give your body time to rest after activity and allow digestion to return to normal. Right after your workout, your digestion is slow and so by eating heavy foods you get too heavy.
Step 2. Eat well on competition days
- Eat lots of protein. This will help stabilize your blood sugars if there is a lot of time between meals.
- You have breakfast. Have a light breakfast if the race is in the morning and a full breakfast if the race is in the afternoon.
- Bring lots of high-carb snacks. Fruits, juices, vegetables and crackers. You will need to keep them on hand to get fast energy when snacking.
- Drink lots of water. You need to drink plenty of water so that you don't feel thirsty and keep your pee clean. Water is important because it keeps you hydrated and keeps cramps and migraines away.
