Sea cual sea el objetivo por que el que practicas natación, una dieta equilibrada es el complemento indispensable de un buen entreno
Breakfast is an important meal because it comes after a period of overnight fasting of several hours.
Upon waking up, sugar levels and glycogen stores are low. What’s more, this meal should cover about 25% of the daily energy intake. If it is not varied and complete enough, alertness, attention and concentration may drop and a craving will form. The risk is even higher when breakfast is eaten late or the swimmer trains at noon.
Breakfast must consist of:
- Una fruta (fruit juice, compote, fruit salad, etc.). It stimulates the appetite and is a substantial source of vitamins,
- Una bebida para rehidratar el cuerpo: café, te…
- A cereal product (bread, cereals, crispbread) for the intake of complex carbohydrates
- A dairy product that provides calcium. Avoid coffee with milk, which is difficult to digest
- Butter for the intake of essential fatty acids and vitamins A and E,
- A sweet product (honey, jelly, jam, chocolate)... in small doses.
Protein intake in the form of ham or egg is especially interesting for those who have to make do with a quick lunch at noon.
Lunch and dinner
Some constraints (lack of time, eating out or training schedules) make it sometimes difficult to have complete meals. In this case, the evening meal should be balanced according to what was eaten at noon.
These 2 meals must include:
- Raw vegetables, at least once a day, seasoned with rapeseed oil rich in essential fatty acids,
- Vegetables for their antioxidant content,
- Starchy foods to replenish glycogen stores and the quantity of which should be adapted depending on the training schedule (to be reduced during periods of lower physical activity),
- Meat, fish or eggs, favouring white meat and fish which are easier to digest,
- A dairy product
- A fruit
It is optional. It makes it possible to compensate for a quick meal and therefore avoid snacking.
It becomes mandatory if the gap between meals is too wide (more than 4 hours) or if there is a great gap between the training session and meal time.
A snack is also necessary, if during the competition period, there is a significant time gap in-between events.
This snack can include a dairy product and a fruit or a dairy product and a light sandwich. An Isostar Cereal Max bar offers a balanced intake of proteins, fats and carbohydrates and is easy to carry making it an ideal snack.
* Combining digestion and performance requires:
- A maximum of 5 to 6 hours between breakfast and lunch
- A maximum of 7 to 8 hours between lunch and dinner
* Respect the 3-hour rule:
- If training is scheduled for mid-afternoon (3 pm), the meal should be eaten at 11 am.
- If training takes place in the morning, breakfast should be replaced by a meal as complete as possible, taken early enough.
- If training takes place in the evening (9 pm), one can either have a snack at 6 pm or bring the dinner forward to 5 pm.