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Nutrition for Swimmers to Build Muscle

5 Nutrition Recommendations for Swimmers

Swimming is a standout among the most testing perseverance sports on earth. If you don’t trust me try this, get in a pool and swim several laps as quickly as possible.

Is it accurate to say that you are drained yet? I bet you are (?)

Ensure you swim near the edge of the pool so you can hook on when you have to stop to swallow for air.

The measure of perseverance it takes to be a decent swimmer is the reason a swimmer’s sustenance is so urgent to their quality and speed in the water.

As a swimmer, it is critical to focus on the kind of nutrition that you are putting into your body. Regardless of the amount you swim or train, without the correct eating routine and enhancements, you will sink as opposed to swimming.

Importance of Nutrition for Swimmers

Nutrition for SwimmersGetting your nutrition right is key for athletic achievement. The correct dinner and nibble decisions consistently will fundamentally improve your presentation in preparing and rivalry.

You will almost certainly train more earnestly for more, recuperate snappier between swim rehearses and, in particular, race quicker at swim meets.

That, however, you will remain more advantageous all through the season, which implies less preparing days and rivalries missed through disorder.

Foods to Eat for Swimmers

World class swimmers take superb enhancements over a nutritious eating regimen that incorporates:

  • Organic vegetables
  • Organic fruit
  • Organic nuts
  • Organic meat (steak, chicken, wild fish) for protein.
  • If you are a veggie lover swimmer, ensure you take some sort of protein supplement, (ideally soy protein since it is plant based).
  • I can’t pressure enough the significance of protein for a swimmer’s nourishment.

How Frequently Does a Good Swimmer Eat?

A swimmer that is preparing vigorously (over two hours per day) ought to eat four to seven times each day, yet they ought to eat light every supper.

Eating substantial sustenance or eating a lot at one sitting will burden a decent swimmer and make them dormant and unfit to prepare.

What number of Calories Should a Swimmer devour in a Day?

For the duration of the day, an Olympic swimmer will regularly devour four to five thousand calories, allowed they train eight to ten hours per day.

If you are vigorously into preparing in the pool and are thinking about what number of calories you ought to devour to give you ideal vitality levels, you ought to counsel your neighborhood confirmed medicinal services supplier.

Simply recollect, what you put into your body as a swimmer is similarly as essential to your sustenance as how much.

If you are unsure about how much calories you burned while swimming, check Calories counter Calculator.

Conclusion

Swimmers – the time has come to quit leaving your nourishment coasting in the pool.

I promise you that on the off chance that you proceed to prepare and execute the over swimmers’ sustenance suggestions into your eating regimen, you will most likely swim quicker and longer as a result of it.

Try not to underestimate your swimming nourishment – it is similarly as significant as your hours in the pool.

Muscle Cramps While Swimming? Treatment & How to Avoid it

What Are Muscle Cramps?

A muscle cramp is a condition of contraction of muscles in which certain nerves get pulled due to certain body movement that can be caused due to various reasons.

Muscle Cramps While SwimmingThough nerve stretching is one of the main reasons for muscle cramps, there are a couple of other conditions as well that causes a particular muscle to contract.

Although muscles cramps are not harmful, they can cause severe pain for a small, amount of time. As a result, you can’t use the affected muscle for a particular period.

Surely a condition you don’t want to suffer while swimming, there are ways to avoid muscle cramps.

Causes of Muscle Cramps While Swimming:

It usually happens due to:

  1. Dehydration: coaches usually ask their players to drink more and more water as they do intense exercise. And they lose more water than ingesting.
  2. Muscle strain: overuse of a particular muscle while moving your arms and legs to and fro while swimming to maintain the speed with the competitors.
  3. Muscle fatigue: to swim better, the players go to the gym to make the perfect body tone. They lift heavy weights etc. And when they use their legs and arms in swimming, there are more chances of contraction of muscles.

They jump and bite you out of nowhere and leave you gasping in between the competition.

Due to which a person cannot use the particular muscle due to the contraction of that muscle.

That contraction causes severe damage sometimes, and a person is unable to perform his daily tasks with ease.

It causes you discomfort and can turn into swelling or redness. Muscles become weak, and it causes the pulling of muscles on and off.

This is the time to need to see a doctor and not to try self-medication to prevent more pain, although muscle cramps are rarely serious enough to see a doctor.

Precautions on How to Deal With Muscle Cramps:

Cramps while SwimmingMuscle cramps that occur in heel or toes are easy to overcome, but the ones in calf, neck or hamstring (one of the three posterior thigh muscles in between the hip and the knee) are the worse and difficult to handle.

After stretching out on the pool deck for a while, you slide back in the water and do the rest of the workout on half of the speed.

There are little basic precautions to take to avoid muscle cramps. That is:

  1. Stay hydrated: drink at least a liter of water 60 minutes before competition or practice, so all the fluids are absorbed and available at the time of need.
  2. Use salt: if you sweat a lot, add a pinch of salt in your water to avoid cramping up
  3. Stretching: gently stretching the affected area can help in soothing the soreness and immediate pain.
  4. Be intense accordingly: cramps usually happen when we push ourselves way harder than required or more intense than we are trained. Therefore, it’s not suitable for an average experienced person to be more intense than required.

However, if you help yourself accordingly, you won’t be suffering from any pain.

How to Float in Water for Beginners

How to Float in Water

How to Float in Water for Beginners

Are you beginner swimmer and looking for how to swim?

You have come to the right place, in this tutorial we will look at how to float in water.

Floating in water is a basic thing and every swimmer must learn to float in water before they can go in advance swimming part.

Floating in water is valuable not only for survival, but also for relaxation and improving your swimming skills.

Think and believe that you can float.

Never fear the water as your instructor is with you to provide the confidence to overcome your primary fears, help you relax in the water and remember, your environment is safe.

Before you know, it you will be floating around like a bunch of life savers. Like the fish, your body has flotation features.

Remember the basic principle of physics that says:

Things with density higher than water will sink in water.

By weight, your body is roughly two-thirds water and this means that your density is similar to that of water so you do not need much effort to float on top.

The composition of your body affects your natural ability to float. By the way guys, men’s muscle density is greater than women. So, if you are young, a man, or a very athletic woman with good mechanics and technique, you be able to float easily.

Note that your lung has the capacity to stay on top of water. With higher lung capacity, floating is easier for two reasons.

First, you have larger air pockets in their chest and second, you tend to have more oxygen circulating throughout your body. The density of the oxygen is less in water, so the more oxygen you have in your body, the more buoyant you will be.

Your body has more inclination to float than to sink.

Here are four ways to help you float in water. After I explain the technique, you will feel confident that you can do it.

Learn relaxing technique

Learn to relax as if your entire body has no weight for this is the key to floating. As soon as you master this skill, you will be able to float. Go to the shallow part of the pool to practice until you have confidence in yourself for floating is a natural ability.

Get your face used to being in the water as this is another factor that can add to your fears. Breathe deeply to help your body relax and bring more oxygen into your body so you more buoyant.

While in a floating position, look at the sky and for some moments, while holding your breath, feel how essentially weightless you are atop the water. Exhale and repeat.

Improve your mechanics in floating

It is like lying down on your bed, slowly get on the water by allowing your shoulders and head to recline. Continue to breathe naturally while small hand movements will allow you to stay face up with your mouth and nose out of the water, and continue to breathe as it you are in your bed, relax back slowly into the water naturally.

If your legs have the tendency to sink, two choices: reach hands above the head or push yourself a bit from the bottom.

To provide more leverage so you can lift your legs above the surface, create a long lasting support over your waist by reaching reach arms above your head. At least, your legs are brought higher than the water.

Core strength technique

Your abdominal muscles must be engaged to lift your lower body toward the surface, utilizing your core strength. Your mind and body are powerfully linked. Imagine that you are pulling a string to the water surface of your belly and your feet, just leave your muscles to organize themselves and watch what happens!

Kick very gently and while, alternating leg movements help force them to the surface and keep your balanced. Small movements with your hands and feet will help keep you stabilized and close to the surface of the water.

Enjoy the weightlessness

Once you have relaxed and are floating on your back take a moment to enjoy the feeling of the water holding up and pressure is eased off joints and muscles. A pool noodle will help support your shoulders or knees for indefinite periods of floating. These should be used as your aides on how to float in water.

Different Types of Floating

Horizontal Survival Float

When the swimmer anticipates staying in the open water for a longer period to time, the horizontal survival float is used as this floating position is the most energy efficient.

Lie face down on the water’s surface while you extend your arms to your sides and the elbows are bent so your forward hands are within a foot of your head. To offer wider surface area for greater buoyancy, spread your legs apart.

Vertical Survival Float

To execute the vertical survival float, with your head near the surface, stand in the water. Keeping your arms to your side and slightly in front of you, bend your elbows. To prevent movements, cross your feet at the ankles.

Since you will only sink a fewer inches beneath the water’s surface, take a full complete breath of air.

Back Float

For short periods of rest, the back float is usually the type used by recreational swimmers. On the water surface as you are on a firm mattress, lie down with your back slightly arched.

Keep arms to your side while moving them in small circles back and forth to keep your upper body on the surface.

Treading Water

At all times, use the arms and legs to keep the head above water surface. To stay afloat move your hands beneath the water’s surface following a figure-eight pattern and move your legs as if pedaling a bicycle.

The most energy is used in treading water so use it only when you need a better view of the surroundings.

You only need to practice what you learn – I congratulate all of you young people who are now equipped with the skill on how to float in water. An important skill for all ages, it will help you in facing your life’s journey. Just float with confidence.

Here is a video tutorial showing How to Float in Water

Best Swim Caps for Long Hair 2019

One of my friends Anne, she is an African American with very long hair, came to me and asked “Hey Jason, can you please help me find a swimming cap for my long hair, which do not let the water into my hair while I swim and keep my hair dry and where can I buy it?”

This is really frustrating situation and most of the swimmers with long hair face it whenever they go to swimming.

I was overwhelmed with her questions, and here is what I told her in my reply, hopefully this is useful to her and all of those swimmers with long hair and wanted to buy the best swim cap for their long hair.

First we wanted to list out top 5 best swimming caps for long hair right now in 2018, so that you can directly see the cap and buy instead of bothering further reading.

Top 5 Swimming Caps For Long Hair

Swimming Cap PhotoFeaturesPrice
Swim-Caps-for-African-AmericanSwim Elite silicone cap for long hair with nose clip
3 colors
Free nose clip
90 days money back guarantee
$$
Swim-Caps-for-African-AmericanSpeedo silicone long hair swim cap
One size fits all
Branded swim cap
Low price
$
Swim-Caps-for-African-AmericanSwede silicone long hair swim caps (2 pack)
Multiple colors
90 day money back guarantee
Unisex
$$
Swim-Caps-for-African-AmericanSwim Culture's swim cap for long hair with ergonomic ear pockets
Ergonomic ear pockets
Made from "AAA-grade" silicone
Lifetime warranty
$$
Swim-Caps-for-African-AmericanAnti-slip waterproof long hair swimming bathing caps
Multiple colors
One size fit all
Good for unisex
$

Great to see you here and that you are interested to find out more about the swimming caps, go ahead and dive into the details.

Things You Should Look Into a Swim Caps for Long Hair

Choosing the right type of swim cap is very important. There are many types of caps available in the market, you have to decide what you are wearing the cap for and then buy a perfect one for your particular need.

Swim caps are design for different purposes, few of them are good to keep hair away from your face and eyes while you swim and few of them are good for cold water or hot water swimming.

In the case of swimming caps for long hair or dreadlocks you should consider these things first because these are specially designed caps that protect your long hair.

  • The cap should be stretchable: not all swimmers have the same head/hair size so make sure to check that the swim cap you are buying must be stretchable. Due to stretching a swimmer with very long hair can easily put the cap on without fear of tearing it up. Extra expansion can make sure your hair fit into the cap easily and keep the hair dry while you swim.
  • Cap’s Material: Cap’s Material: Look for silicon material caps, which are very stretchy. These caps are thicker, easy to use, water proof and effortlessly fit on almost all head size not matter how big or small your head size is. Due to water resistance these caps are capable of keeping your hair dry.  Very durable and due to water resistance these caps are capable of keeping your hair dry while you swim.
  • Ear Pocket: due to technology advancement there are major transformation happening in product designs, same advancement is being seen in the swimming caps too. The newer swimming cap’s design is improved and now the caps come with ear pocket design which covers not only your long hair but also cover your ear so you don’t feel heaviness on your ears and it won’t let water go into your ear while swimming. It’s very irritating and uncomfortable and may affect your swimming performance.
  • No Snagging and Pulling your hair: pulling and snagging hair while wearing the swimming cap is very common to swimmers with long hair and it is very irritating thing and no one want to lose hair while doing so. Make sure to try wearing and removing the cap before you buy. Unfortunately you can’t test a cap if you buy it online, so the only option you have is to read the review and judge it by yourself or choose the one which we listed above where we have assured all of these features are present in the caps.

Where to Buy Swim Caps For Long Hair

The best option is to go to your nearest swimming accessories store and buy the one you like. If you don’t bother to go out and buy, you can buy it from sitting inside your home on the internet – there are many online websites you can buy from, here are few of the big names coming into my mind.

  • Amazon.com
  • SpeedoUSA.com
  • AquaSphere.com
  • SwimOutlet.com
  • SportsDirect.com

How to Put the Swim Cap on Long Hair

Now that you have decided which swim cap you will go with, it’s time for you to get some tips on how to put the swim cap onto your head before going into the swimming pool.

Here is the step by step process:

  • Knot your long hair
  • Wet your hair with water
  • Open the swim cap
  • Put the swim cap onto your head
  • Adjust the swim cap as per you feel comfortable

If you are still not sure how to put the swim cap, read this interesting piece of article with pictures Or watch this video

In the End

To close this answer to my friend’s quest of finding her the best swimming caps for her long hair is over, hope this article will be helpful to my friend and for my readers who are looking to buy their new swim cap. Feel free to share your thoughts by commenting on this article.

Aqua Sphere Vista Junior

Aqua Sphere Vista Junior Swim Goggle Review

Aqua Sphere is slowing getting traction when it comes to producing quality products for swimmers, especially swimming goggles.

One of its best product is swim goggles for kids i.e. Vista Junior.

When your kid is going to a swimming pool, it is very important to get for him/ her best goggles in order to protect his/her eyes from water (mostly the water contains sufficient amount of chlorine, which can be a cause of eye irritation or redness, in case eyes are not protected by swimming goggles).

When you buy Vista Junior you will get a pack of 2. The goggle have a comfortable and leak resistant skirt.

Each goggle has a very nice design and interesting color combination – clear lime frame along with blue lens and pink/ white frame with blue lens (it also has other color variations).

Salient Features of Vista Junior Swim Goggles

aqua-sphere-vista-junior

The stylish design makes the goggles attractive even for those kids who do not like wearing them at all.

The unique design will help differentiate your goggles among hundreds of others in the pool.

The goggles have four-point expanded vision and buckles that can fit quickly by one touch. They offer 100% protection from ultraviolet A (UVA) and ultraviolet B (UVB).

Aqua sphere offers junior goggles that are scratch–resistant (the lenses of goggles) and have anti-fog lenses. Unless many other goggles they do not fog up no matter where and how long you swim.

These special goggles provide expanded visibility and are suitable for children under the age of 8. They are perfectly fit for kids aged 3-6.

They have great adjust-ability on the straps, thus providing the best solution to sealing around the eyes, additionally, on the back of the head the goggles have very comfortable bands.

They keep the water away from the eyes of your kids, as they fit perfectly on the kid’s face.

The kids can easily put the goggles themselves, the goggles are designed in a way to be easily adjustable even by a kid.

The kids normally hesitate while going into the swimming pool because as they go inside they can’t see anything clearly thus they afraid, wearing this goggles they can clearly see everything thus they enjoy under water and stay more underwater.

Taking care of Vista Junior Swim Goggles

aqua-sphere-vista-junior

  • When your kids come back from the pool, make sure to wash the goggles with fresh water and let them dry in the open air.
  • After they dry, store them in a special case (you need to purchase it separately) to protect and ensure long lifetime.
  • Do not leave them under the sun for long time; do not store them if still wet.
  • Avoid putting them in the same box with sharp objects that might damage the lenses or the strap.

This special junior swim goggles combine all the best technologies used by Aqua sphere.

They provide comfort to your kid and the best protection for their eyes.

Your kids will love the great design with fun colors and you will love the fact that your kid’s eyes are 100% protected from irritation.

If you don’t want to buy 2 pack you can buy this single piece.