Nutrition during competition

During the taper period and during swimming competitions, swimmers require less food because their activity is less. However, they should be even more vigilant to ensure that only quality foods are eaten. The competitive events in swimming, even the 1500m, are swum at such a fast pace that only carbohydrate is used as a fuel. Hence, swimmers should ensure that they eat a diet that contains about 50 % of the calories as carbohydrate. This means that fresh fruit, vegetables and grains are selected each day This practice will guarantee adequate carbohydrate stores and will help avoid digestive problems such as constipation.

During an actual race, the fuel used (carbohydrate) is already stored in the muscles. Some blood glucose will also be used, particularly during longer races. This means that the pre-race meal will not be a factor in the race, unless of course the wrong type of meal is eaten. The pre-race meal should:

1) be small;

2) be eaten three hours or more before the race;

3) contain simple foods only;

4) not contain fried foods;

5) be low in fat;

6) not contain “new” foods – foods to which the athlete is not accustomed;

7) not contain foods, such as raw vegetables, that are high in roughage.

Although world records by many athletes have followed pre-race meals of a bewildering variety, the following illustrates some examples that are specific to swimming.

1) Mashed potatoes, a small piece of fish, peas, milk can be eaten up to three hours a before a race;

2) pablum, milk, brown sugar can be eaten up to two hours before a race;

3) a milk chocolate bar and glass of orange juice can be eaten up to one hour before a race.

Some swimmers are said to gulp vitamin pills before a race. Others are known to take glucose in liquid or tablet form. Neither practice has any influence on the ability of the swimmer to perform well. Whatever the psychological benefit neither confers any physiological advantage.

Vocabulary and Speech Exercises

Ex. 1. Find Russian equivalents for the following English words:

Ex. 2. Translate the following words:

strength, nutrition, protein, carbohydrate, fat, vitamin, miniral, tissue, tendon, ligament, enzyme, coenzyme, serving

Ex. 3. Complete the following sentences:

1. In order to progress and achieve your maximum potential as a swimmer takes not only intense and focused practice sessions, but also ___________.

2. Swimmer should get the proper amount of protein, carbohydrates, ___________.

3. Protein is used _________.

4. Carbohydrates are a major source of __________.

5. Fats are essentional to _________.

6. Vitamins regulate __________.

7. Water enables _________.

8. Nutrients intake prior to training should be _________.

9. The larger amount of carbohydrates will provide __________.

10. After a practice or a meet a meal should consist of __________.

Ex. 4. Look at the graph and explain the difference in colorie intake before and after a meet or practice.

Ex. 5. Say:

• why a swimmer takes a well balanced nutritional diet;

• what components a well balanced nutritional diet consists of.

Speak about the role of:

• protein in nutrition of a swimmer;

• carbohydrates in nutrition of a swimmer;

• fat in nutrition of a swimmer;

• minerals and vitamins in nutrition of a swimmer.

Ex. 6. Explain why water is especially vital to the health of athletes.

Ex. 7. Recollect recommended fluid replacement for athletes.

Ex. 8. Speak on:

• nutrition of a swimmer;

• calorie intake before and after a meeting/practice;

• recommended fluid replacement for athletes.