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Aquatic sports and nutrition
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| Swimming, diving, water polo and scuba diving, as well as surfing, windsurfing, water-skiing and sailing. More and more aquatic sports are gaining in popularity. But before getting involved in one of these vigorous pursuits, regardless of the level, it's a good idea to know and observe a few important nutritional rules. If you happen to be a water-sport enthusiast, there are a number of variables to consider when working out a well balanced diet, because every sport is distinguished by a set of specific characteristics that must be taken into careful consideration. |
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A FEW GENERAL CONSIDERATIONS |
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Competitive swimming, for example, requires brief, intense periods of exertion (a few hundred meters to swim in as short a period of time possible). If we're talking about long-distance swimming, the expenditure of energy is less intense but required for a much longer period of time. Diving, on the other hand, is characterized by brief, repeated effort. Moreover, in sports like canoeing, kayaking, water-skiing and sailing a whole different category of parameters must be borne in mind, such as the microclimate (humidity, wind and low temperatures), which can require very specific nutritional strategies.
All of these considerations are even more important for people who practice sports on a professional level, people who have to adhere to specific nutritional and training regimes. Non-professionals, who simply love the water, need only to follow a balanced diet, one that on the average reflects the following formula in terms of the overall daily caloric intake: 55-60% carbohydrates; 10-15% proteins; and 25-30% fats - in other words the same formula that is the basis of the diet of any healthy adult.
Many people believe that athletes who participate in aquatic sports should significantly increase the percentage of proteins they consume, but that's not necessarily the way it works. An athlete on a regular training schedule simply needs to take in more calories than someone with a sedentary or non-athletic lifestyle, but his or her daily nutritional program should still maintain the formula given above. And so athletes in training need to consume a hyper-caloric diet, one in which the percentage of protein is adequate to support the greater muscle mass and the extraordinary strain that is put upon it.
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There's one special precaution that must be observed by people who engage in aquatic sports and it has to do with the amount of time that must elapse between eating and beginning training. For swimmers and other athletes who have to go into the water it's absolutely essential that they wait at least three hours after eating before they get into the water. And they should eat a light but nutritious meal in order to avoid overloading their body while at the same time providing it with enough energy to handle the extraordinary exertion. A dish of pasta, for example, with a simple tomato sauce and a vegetable side dish accompanied by a high-protein food (meat, cheese or fish, but without exceeding 80 grams) would constitute a perfect meal. And always bear in mind that it takes from six to eight hours to convert food that has been eaten into energy.
After a rigorous training session it's always a good idea to recharge your batteries with a light, well-balanced snack that's rich in vitamins. An hour of swimming burns up some 500 to 600 calories. Remember that when in the water you always consume extra energy just to maintain your body temperature. And be sure to drink plenty of liquids.
For water sports that don't require actually getting into the water, like sailing and canoeing, but still involve a great deal of physical exertion, it's a good idea to have a light and nutritious snack about an hour beforehand. It could be fruit, either fresh or in juice form; a slice of cake, but without cream filling; a couple of cookies with jam or honey; or a snack-size cup of yogurt. Plus, it's always a good idea to bring plenty of water along as well as sweet drinks (but without added sugar), like fruit juice.
And finally, athletes should eat all categories of food, focusing primarily on simple, fresh things and trying not to exaggerate when it comes to animal fats and proteins. The rules are plain and simple as far as quantities are concerned: never go overboard and, most importantly, don't skip meals.
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