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.

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 100 mg 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.