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Competitive Swimmers Diet Plan

10 Quick Nutrition Tips Every Swimmer Should Follow

Nutrition plays a very important part in a swimmer’s training but is something that is often neglected by many swimmers. This may be because most swimmers do not consider nutrition to be an essential part of their training program.

The truth is though swimmers can do with just a good training regime, their results would be much better if they also pay special attention to their nutrition.

Listed below are some important nutrition tips from expert following which one can excel at his or her swimming performance.

Complex Carbohydrates

The first thing to keep in mind is it makes sense to consume as many complex carbohydrates as possible. Typically, swimmers should consume between six and ten grams of carbs for every kilo of their body weight. Thus, if you weigh 160 pounds, you should consume between 580 and 720 grams of carbs.

Recommended Read: Calculate your Calories

More importantly, you should also consume complex carbs like legumes such as lentils and beans as well as peas. In addition, make sure you consume whole grains like oats and brown rice as well as whole grain breads.

Finally, consuming as many fruits and vegetables as you can because the body can absorb them quickly.

Simple Carbs

Second, make sure you consume simple carbs before your workout, during it as well as immediately following your workout.

Simple carbs are not bad for the body as it can easily and quickly digest simple sugars.

Sports drinks contain carbs that include simple sugar and this is a quick and ready to burn fuel that will work well when you go in pool.

Pretzels, honey and fruits are recommended if you want to improve your performance in the swimming pool.

Get right amount of Protein

Foods for Faster SwimmingConsuming a small amount of protein before working out is healthy and recommended. Ideally, a swimmer should consume between 0.15 to 0.25 grams of protein for every kilo of body weight.

For best results, the protein should be consumed about an hour prior to working out.

Proteins before a workout work best because it provides the body with the right nitrogen balance and thus help to improve the uptake of protein into the muscles.

The result is lower risk of muscle tissue breakdown and less gastric emptying.

After workout meals

After completing a workout, swimmers need to attain a 3 to 4: 1 carbs to protein ratio. Protein helps swimmers workout and is vital for building muscles and recovery. In fact, it is important for swimmers to also consume carbs with their protein after working out.

The carbs will replenish the store of glycogen and at the same time it will also improve insulin response. So, taking three to four grams of carbs with every gram of protein is going to provide excellent results. Consuming chocolate milk is one way of achieving this goal.

High quality protein instead of high quantity of protein

Foods for Faster SwimmingIt is important to consume high quality protein instead of high quantity of protein. Most swimmers make the mistake of consuming too much protein.

However, doing so means their bodies will not be able to synthesize all the protein and that in turn means the rest of the protein will be stored as fat.

It makes more sense to consume HBV protein or High-biological Value protein. Whole eggs and milk as well as fish, beef and soy beans are what you need to consume to get the required intake of HBV protein.

Well-balanced diet

It is important to consume a well-balanced diet. A well-balanced diet ensures that swimmers will be able to meet their body’s necessary vitamin and mineral needs. Water contains the right micro-nutrients that in turn help to improve performance and keep you feeling healthy.

Phosphorous is a mineral that provides more energy while calcium keeps the bones in good health. Calcium also ensures that your muscles will contract properly. Vitamin B1 and Thiamine known to provide better carbs metabolism.

Vitamin D

Foods for Faster SwimmingVitamin D consumption ensures your body will be able to build muscles more efficiently. Vitamin D is becoming very popular in sport performance. It not only keeps the bones in good health but it also keeps the muscles strong and healthy.

Vitamin D also ensures better muscle synthesis and improved muscle contraction.

So, be sure to consume fatty fish like tuna and salmon as well as mackerel. Complement that with cheese and egg yolks as well as fortified milk. About 100mg of vitamin D in NCAA swimmers were effective in maintaining their Vitamin D status.

Stay well hydrated

Finally, make sure you stay well hydrated. Being hydrated is important and water is the most important nutrient for improved sports performance. Dehydration on the other hand can adversely affect the body’s capacity to work by up to thirty percent. A 2.6 percent loss of body weight because of dehydration can lead to a forty-five percent reduction in exercise performance.

Now that we know some of the best diet for swimmers, here is the diet plans from the world’s best swimmers:

The Michael Phelps diet plan

Michael Phelps Diet PlanMichael Phelps, though retired now, consumed as many as 12, 000 calories each day. An average person requires a sixth of that while power lifters consume about 8000 calories per day. His breakfast consisted of 3 fried egg sandwiches with cheese and lettuce as well as tomatoes and fried onions with mayonnaise.

He also consumed a toast and omelets as well as 3 pancakes and two cups of coffee. This is enough to feed a typical family. Other than those foods, Phelps also consumed cereals or oatmeal and after practicing, he consumed another egg and omelets as well as some veggies.

For lunch, he consumed a pound of pasta and a pair of ham and cheese sandwiches as well as about 1000 kcal of energy drinks. For dinner, he consumed another pound of pasta and a pizza as well as more of his favorite energy drinks. He also consumed protein supplements to ensure his muscles were always in peak condition.

Missy Franklin’s advice

Miss Franklin Diet PlanMissy Franklin, another top swimmer would wake up at 6:30 every day and then she had a sumptuous breakfast. She also drank coffee to stay awake the whole day.

Her favorite recovery drink was chocolate milk as it provided her body with the perfect amount of sugar to ensure better protein and carbs absorption.

Kate Ziegler

Kate Ziegler Diet PlanKate Ziegler on the other hand, a well-known Olympic swimmer, was used to eating a lot of meat and was not very particular about her diet.

However, once she started focusing on her diet, she began to consume more fruits and vegetables and she also concentrated on consuming a plant-based diet. She regularly consumes quinoa and lentils as well as beans, salsa and some bell peppers.

Other than that, she also consumes nutritional yeast to give the cheese a better flavor. Her favorite food is sweet potatoes while her favorite high-protein foods include lentils and beans as well as plenty of nuts.

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Losing Weight by Swimming

Best Way to Control Your Body Weight & Help You Lose Weight

For many years now swimming has been considered as one of the best methods to lose and control your weight. Till now no one was able to tell how many calories exactly the person can lose when swimming.

The approximate figure is 150 calories for every 10 minutes; this, of course, depends on several factors, such as the speed, swimming style, etc.

During swimming you use many muscles, thus your body needs to work harder in order to supply sufficient energy to your muscles, and thus it burns relatively more calories than the majority of other sports.

You will not see the effect of swimming after the first hour; keep in mind that to lose weight through swimming takes relatively longer time. On the other hand once you lost some weight you will not gain it back in a few days, like in case of many other sports.

Swimming alongside with a balanced diet will provide better results. However, if you are eager to keep a diet, make sure you do not eat after getting out of the pool.

The majority of people get exhausted after the swimming session, as the water takes a lot of energy. Not to gain extra weight after a hard workout; you need to avoid food for 2 hours after it.

If you are a beginner you need to take it slowly – swim for 30 seconds, give 30 seconds rest to your body and repeat it over and over again… Once you feel more confident try to swim 500 meters in 60 minutes. This will be a great work out for your body.

You will start losing weight after a few visits to the pool. When your body gets used to the pace, you will train your muscles rather than lose weight. Every time you feel that you are doing something with ease, it means that you need to fasten your pace.

When you become more experienced, you need to look for other alternatives to reach the desired goal. For instance, swim several laps without stop, go for a sprint – increase your speed for a couple of laps more and then slow down for the next lap.

Add some exercises to your training as well. As water is 800 times denser, compared to the air, exercising in the water guarantees better results.

On the other hand you need to keep in mind that many people’s appetite is being simulated after exhausting workout in the pool/sea (especially if the water is rather cold).

If you decide to swim for losing weight you need to know that you should not stop going to the pool once you reached your goal (if you have already lost several kilograms, for instance).

To keep your body in shape, you need to visit the pool regularly, you can decrease the number of visits, for instance, if you attended the pool 4-5 days in a week, you can decrease your visits to 2-3, but do not quit the training.

It will help you keep your body in a good shape, and simultaneously decrease the risk of several serious problems (type 2 diabetes, cardiovascular issues, etc.).

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Commonwealth Games 2018 – Swimming Schedule

commonwealth games swimming program 2018The most awaited games of this season i.e. Commonwealth Games is about to kick off in the month of April 2018 at Australia.

This will be the biggest sporting event in Australia this decade. Around 25 different games will be played between different countries around the world.

The swimming program will be exciting as incredible athletes power the length of the 50-meter pool in pursuit of record-breaking times. We are specifically following the swimming events.

Below you will find the schedule for whole 6 days swimming events happening at the Gold Coast Commonwealth Games 2018.

71 Nations and different territories from around the world are competing in different swimming styles, such as freestyle, breaststroke, backstroke and butterfly. Apart from these four swimming strokes there will also largest para-sport swimming program will take place in Gold Coast 2018 Commonwealth Games.

So without any further delays here are the complete swimming program details.

Commonwealth Games 2018 Swimming Dates

All these swimming events will be held at GOLD COAST – Optus Aquatic Centre.

DateTimeEventGenderPhase
Thu 5th April10:30am - 1:30pm100m Backstroke, 200m Breaststroke, 50m Butterfly, 400m FreestyleMenPreliminary
Thu 5th April10:30am - 1:30pm50m Breaststroke, S7 50m Butterfly, 100m Butterfly, 200m Freestyle, 400m Individual Medley, 4 x 100m Freestyle RelayWomenPreliminary
Thu 5th April7:30am - 10:30pm100m Backstroke, 50m Butterfly MenSemi-final
Thu 5th April7:30am - 10:30pm50m Breaststroke, 100m ButterflyWomenSemi-final
Thu 5th April7:30am - 10:30pm200m Breaststroke, S14 200m Freestyle, 400m FreestyleMenFinal
Thu 5th April7:30am - 10:30pmS7 50m Butterfly, 200m Freestyle, 400m Individual Medley, 4 x 100m Freestyle Relay WomenFinal
Fri 6th April10:30am - 1:00pm100m Breaststroke, S9 100m Freestyle, 200m Freestyle, 400m Individual Medley, 4 x 100m Freestyle RelayMenPreliminary
Fri 6th April10:30am - 1:00pmS9 100m Backstroke, 100m Backstroke, 50m FreestyleWomenPreliminary
Fri 6th April7:30pm-10:30pm100m BreaststrokeMenSemi-final
Fri 6th April7:30pm-10:30pm100m Backstroke, 50m FreestyleWomenSemi-final
Fri 6th April7:30pm-10:30pm100m Backstroke, 50m Butterfly, S9 100m Freestyle, 200m Freestyle, 400m Individual Medley, 4 x 100m Freestyle RelayMenFinal
Fri 6th April7:30pm-10:30pmS9 100m Backstroke, 50m Breaststroke, 100m ButterflyWomenFinal
Sat 7th April10:30am-1:00pm50m Backstroke, SB8 100m Breaststroke, 200m Butterfly, 100m FreestyleMenPreliminary
Sat 7th April10:30am-1:00pm200m Breaststroke, 50m Butterfly, SM10 200m Individual Medley, 4 x 200m Freestyle RelayWomenPreliminary
Sat 7th April7:30pm-10:30pm50m Backstroke, 100m FreestyleMenSemi-final
Sat 7th April7:30pm-10:30pm50m ButterflyWomenSemi-final
Sat 7th April7:30pm-10:30pmSB8 100m Breaststroke, 100m Breaststroke, 200m ButterflyMenFinal
Sat 7th April7:30pm-10:30pm100m Backstroke, 200m Breaststroke, 50m Freestyle, SM10 200m Individual Medley, 4 x 200m Freestyle RelayWomenFinal
Sun 8th April10:30am-1:00pm50m Breaststroke, 100m Butterfly, SM8 200m Individual Medley, 4 x 200m Freestyle RelayMenPreliminary
Sun 8th April10:30am-1:00pm200m Backstroke, 100m Breaststroke, S9 100m Freestyle, 100m Freestyle, 800m Freestyle, 200m Individual MedleyWomenPreliminary
Sun 8th April7:30pm-10:30pm50m Breaststroke, 100m ButterflyMenSemi-final
Sun 8th April7:30pm-10:30pm100m Breaststroke, 100m FreestyleWomenSemi-final
Sun 8th April7:30pm-10:30pm50m Backstroke, 100m Freestyle, SM8 200m Individual Medley, 4 x 200m Freestyle RelayMenFinal
Sun 8th April7:30pm-10:30pm200m Backstroke, 50m Butterfly, S9 100m Freestyle, 200m Individual MedleyWomenFinal
Mon 9th April10:30am-12:30pm200m Backstroke, S7 50m Freestyle, 50m Freestyle, 1500m FreestyleMenPreliminary
Mon 9th April10:30am-12:30pm50m Backstroke, SB9 100m Breaststroke, 200m ButterflyWomenPreliminary
Mon 9th April7:30pm-10:30pm50m FreestyleMenSemi-final
Mon 9th April7:30pm-10:30pm50m BackstrokeWomenSemi-final
Mon 9th April7:30pm-10:30pm200m Backstroke, 50m Breaststroke, 100m Butterfly, S7 50m FreestyleMenFinal
Mon 9th April7:30pm-10:30pmSB9 100m Breaststroke, 100m Breaststroke, 200m Butterfly, 100m Freestyle, 800m FreestyleWomenFinal
Tue 10 April10:30am-12:00pmS9 100m Backstroke, 200m Individual Medley, 4 x 100m Medley RelayMenPreliminary
Tue 10 April7:30pm-10:30pmS9 100m Backstroke, 50m Freestyle, 1500m Freestyle, 200m Individual Medley, 4 x 100m Medley RelayMenFinal
Tue 10 April7:30pm-10:30pm50m Backstroke, S8 50m Freestyle, 400m Freestyle, 4 x 100m Medley RelayWomenFinal

For latest and up-to-date information about Swimming event’s results and any other changes in the program, event location or anything related to the event you can visit the official website of Commonwealth Games 2018 –> here

You can bookmark this page in your browser for easy access later, just click the STAR BUTTON in your browser’s (Google Chrome) address bar.

Click here to download this time table at your computer or laptop.

 

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Best Swim Caps for Long Hair 2018

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.

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Swimming Safety Tips

Top 5 Swimming Safety Tips Every Swimmer Should Follow

Drowning in the swimming pool causes death of a few hundreds of people every year.

The National Safety Council reports that on average, 900 people drown in swimming pools. The number of people that drown in seas, oceans, etc. is incomparably higher; it reaches several thousands.

In order to avoid fatal cases it is important to know the safety rules that need to be followed in the sea, river or swimming pool.

If your child is going to a pool without an adult, make sure to teach him/ her basic safety tips to avoid any accidents.

In case you go to the sea, teach your children not to swim alone, or do not trust your child’s life to another child, no matter how good they swim.

Do not run in the area:

When you go the swimming pool, you need to take into account that there is a high chance that the floor will be wet. You need to walk slowly in order not fall on the wet floor.

If there are children with you, he/she might get excited when seeing the water and decide to run to the swimming pool. Do not let them do it.

On the other hand if you go to the sea the beach might be full of stones that can hurt you or your child, so be attentive.

Pay attention to the signs:

In many swimming pools you can see different caution signs, for instance “wet floor”. Do not pass it without reading. If you see a sign near the ocean or sea, it might inform you about possible dangers, like sharks or unsuitable weather conditions or something else that can speak about unsafe swimming.

Be carefully when you get in and out of the pool:

Even if you are professional swimmer make use of the handrails (if available). When you get in or out of the sea/ocean be attentive; the waves might go wild just in a second. Never underestimate the water.

If you are not a good swimmer, try to swim in the places where you have lifeguards, so in case of emergency they can help you out.

In case you are with kids who cannot swim use swimming rings or similar equipment to ensure safety of your child. You can use one for yourself as well.

Sports that require good swimming ability:

If you want to try out a water sport but you are not a good swimmer, check with the specialist if you are advised to do it or not. He/she might suggest extra safety equipment to help you do the sports you want, or the opposite – he/she might suggest not doing it at all, as it can be very dangerous for your life.

Finally, make sure that you do not swim when you are under the influence of alcohol or drugs. No matter whether you are a professional swimmer or not, you are under the danger of losing control when in the water. Keep the basic rules for ensuring your safety!

Check out the top 10 best waterproof fitness trackers you can buy at this season to

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