Useful Tips

Meals for Swimmers Teen Menus for the Week


After training, the main meal should be in about 40-60 minutes. In connection with the great physical exertion of swimmers and high energy consumption, five meals a day, including the first and second breakfasts, lunch, afternoon snack, dinner, are advisable. Additional meals are also possible before, during and after training.

A different focus of training requires differences in the quantity and quality of the nutritional composition. With anaerobic exercise, the optimal amount of protein and an increase in the proportion of carbohydrates are required due to a decrease in the amount of fat. Dynamic or static muscle efforts aimed at increasing muscle mass and developing strength require an increase in the content of protein, B vitamins, vitamin PP in the diet.

When improving endurance (aerobic training), it is necessary to increase the calorie content of food, increase the amount of carbohydrates, polyunsaturated fatty acids, lipids, vitamins E, A, B1, B2, B12, C, biotin, folic acid, etc.

Weekly sports menu for men. Diet

The menu of a sports diet for weight loss for men should contain:

    the right amount of carbohydrates. Norm: from 5 to 10 g per kilogram of body weight. The amount also affects the physical activity used.
  • protein, to improve muscle elasticity. The norm is: 0.5-1.1 g per kilogram of body weight. If strength exercises are used, this rate is increased,
  • fats, but not more than 20% of total calories per day. Fats are essential for better absorption of vitamins.
  • water, at least 2 liters per day, to maintain the correct water balance,
  • vitamin supplements, as well as trace elements. It is necessary to additionally include in your diet a vitamin course recommended by the therapist.

Attention! Take vitamin supplements only as agreed with your doctor.

It is very important to observe the ratio of BJU in the diet. In particular, for weight loss indicators should be as follows:

The formula for losing weight is very simple. To calculate the optimal amount of kcal. take the desired weight (kg) and multiply by 24. Only here, a prerequisite is the presence of excess weight of not more than 10 kg. For example, a man weighs 95 kg and wants to lose weight up to 85 kg. We calculate the calorie content of the diet according to the formula: 85 x 24 = 2040 kcal. As you can see, everything is simple!

Food menu for swimmers. What should be the nutrition of swimming children and teenage swimmers

Nutrition should be balanced and regular. For a teenage swimmer, meals are scheduled by the hour - depending on his desires and in accordance with the training schedule. The body gets used to getting certain foods at specific hours. After all, meals before swimming and after - are different.

The diet includes carbohydrates. Unlike proteins and fats, they are absorbed quickly, allowing you to get calories after eating. Food when swimming in the pool consists of carbohydrates not less than 65%. Complex (slow) and simple carbohydrates come in. Slow carbohydrates are absorbed gradually, giving a reserve of strength for the whole day. The diet for swimmers consists of 30-40% of complex carbohydrates. They are found in: bread, cereals, pasta, potatoes. Light or fast carbohydrates allow you to get energy in a short period, quickly burning. These include: honey, chocolate, sugar, jam and any other sweets. They use them little by little, how tiredness and hunger are felt. A swimmer’s food is covered with fast carbohydrates before swimming competitions - they are quickly digested, do not cause a feeling of heaviness in the stomach and make a powerful jerk. In addition, sweets allow you to block the carbohydrate window. Food after swimming in the pool - the body has lost energy and it is important to compensate. Having eaten a chocolate bar within 20-40 minutes after training, the swimmer will satisfy hunger. Contain fast carbohydrates in fruits and berries. They should be included in the swimmers-schoolchildren more - in addition to carbohydrates, they contain vitamins and fiber.

Daily ration

Specialists recommend the following diet:

NutrientsWhat do they give the athleteSufficient dailyWhat products containWhat time is better absorbed
SquirrelsSupport, repair and growth of muscle tissue.15-20% of the dietEggs, cottage cheese, milk, meat, poultry, beans, cheese, wheat, fish, soy, nuts (maximum - in peanuts), rice, buckwheat. Animal proteins are preferably boiled.Lunch, dinner, “protein window” half an hour after exercise.
FatsIncreasing endurance, ensuring aerobic metabolism.Up to 15% of the dietSeeds, nuts, fish oil, vegetable oils, all dairy products.For lunch.
CarbohydratesSource of energyUp to 65% of the total dietComplex slow carbohydrates (pasta, bread, potatoes, cereals) - 30% of the diet. Fast carbohydrates (vegetables, fruits) - 30% of the diet.
Simple carbohydrates (sweets, marmalade, granola, jam, jam) - 5% of the diet.
After training, all day and in the "carbohydrate window."

Meals for teenage swimmers for a week's competition menu. Sports nutrition rules for children and adolescents

The key principle that determines the nutrition of a teenage swimmer is balance and regularity. Children are active and mobile, spend a huge amount of calories per day. Skipping meals in their case is not permissible, since it can lead to negative consequences.

For a growing body associated with sports swimming, daily meals should be literally scheduled by the hour in accordance with the training schedule. If you follow the nutrition schedule, the body gradually adapts and gets used to receive a certain amount of calories at a specific time. This is important because the menu before and after training should be different to suit different needs.

The daily diet must include:

  • Products made up of carbohydrates.
  • Protein food.
  • Foods containing healthy fats.

Carbohydrates are divided into simple and complex, their main difference is the speed of assimilation. So, complex carbohydrates (they are also called slow) take a lot of time to digest and assimilate. That is why it is better to use them in the early time (up to about 10-11 hours) before training. This will give a supply of energy for the whole day, increase the child’s working capacity. It is noteworthy that proper nutrition for swimmers should be 65% composed of products containing carbohydrates.

Where complex carbohydrates are contained:

  • In coarse bread products.
  • In cereals (Hercules, buckwheat, etc.).
  • In pasta hard varieties.
  • In the potato.

Light carbohydrates, which include chocolate and flour products, sugar and honey, are quickly absorbed and allow you to get an energy reserve almost instantly. They should be used in small doses, only if you experience a feeling of hunger. As a rule, meals before swimming competitions for young swimmers are covered with fast carbohydrates. Charging the body with energy, they allow you to make a powerful leap at a crucial moment.

Lunch and afternoon tea

They can be composed of products that raise the mood and energy level: these are fruits, granola in bars or chocolate.

Mid day required a full lunch to saturate the body with all the nutrients.

In the evening, it is recommended to consume muscle recovery protein foodas well as fiber - vegetables.

Examples of foods suitable for dinner:

  • skim cheese,
  • cheese,
  • low-fat dairy products,
  • a fish
  • beans
  • vegetables.

Proper nutrition for athletes for every day. Example menu for athletes for every day

Breakfast: oatmeal in the water with dried fruits and nuts.

Snack: orange, banana.

Lunch: buckwheat with steamed soy cutlet, juice, vegetable salad.

Snack: juice, rye bread with vegetables.

Dinner: chicken breast chop, assorted vegetables, herbal tea.

Breakfast: mashed potatoes, steam cutlet, juice.

Snack: apple, 100 g of dried fruit.

Lunch: vegetable soup, soy chop, juice.

Snack: vegetable salad of cucumber and tomato, seasoned with corn oil, juice.

Dinner: steam cutlet with buckwheat, a glass of 1% kefir.

Breakfast: vegetable soup, apples baked with honey.

Snack: unsweetened yogurt, pancakes with fruit filling.

Lunch: pilaf with chicken meat, vegetable salad, juice.

Dinner: buckwheat porridge, beef chop, herbal tea.

Breakfast: green tea, cottage cheese with dried fruits.

Snack: juice, lingering cookies.

Lunch: steam turkey cutlet, buckwheat, cucumber and tomato salad, tea.

Snack: 2 apples.

Dinner: kefir, meat casserole with vegetables.

Breakfast: bread with peanut butter, herbal tea.

Snack: apple, banana.

Lunch: soup with vegetables and meatballs from beef, salad, juice.

Snack: vegetable smoothie, lingering cookies.

Dinner: trout baked with vegetables, a glass of kefir.

Breakfast: tea, a sandwich with boiled breast and a leaf of salad.

Snack: apple, cottage cheese.

Lunch: vegetable soup, salad with vegetables and boiled chicken.

Snack: lingering cookies, juice.

Dinner: casserole of vegetables, kefir.

Breakfast: cottage cheese with dried fruits, herbal tea.

Snack: sandwich with lettuce and tomato, juice.

Lunch: beef chop, buckwheat with vegetables, juice.

Snack: baked apple.

Meals for swimmers teenagers menu for the week. Key Nutrition Principles

Today, swimming is considered one of the most popular sports. An increasing number of people decide to start doing it, but few people know that the activities in the pool require a properly composed diet. Only thanks to a healthy and balanced sports nutrition for swimmers will it be possible to achieve a visible result of training, to increase their effectiveness.

During water physical exertion, the human body spends a large number of calories, spends a lot of energy. His diet should be saturated and nutritious, contain useful trace elements to avoid possible depletion.

The following key principles of good nutrition for swimmers are highlighted:

  1. Food consumed must contain healthy fats (for example, walnuts, coconuts, cheeses, etc.), which are designed to saturate the body, restore energy spent.
  2. Proper nutrition for swimmers also entails a daily intake of carbohydrates and proteins.
  3. Every day, the body must receive a certain norm of vitamins. It can be both saturated and fortified fruits and vegetables, and nutritional supplements.
  4. Do not forget about water. Maintaining a healthy water balance is a key principle of good nutrition. It allows not only to prevent possible dehydration, but also contributes to a more active burning of body fat.

What allows you to achieve a correctly composed sports diet:

  1. It prepares the body for training, makes it easier to tolerate debilitating exercises.
  2. Allows you to get a more prominent, slim and toned body.
  3. It has a restorative effect after training, normalizes sugar levels, etc.

Healthy eating is the key to successful workouts. However, the daily menu should be compiled based on the individual characteristics (age, weight, etc.) of the person. Next, we will discuss what nutrition should be for various purposes and categories of people.

Sports nutrition menu for girls. The main types

Consider all types of sports nutrition for girls: what kind of sportspit is needed for weight loss and fat burning, what - for a beautiful relief and effective drying of the body, which substances to take for weight and weight gain.

This is a protein that is a chain of various amino acids.

It is necessary for the body to build new muscle fibers and restore muscles loaded with training.

Without enough protein, muscle growth is not possible. In addition, proteins are actively involved in the regulation of metabolism, in the formation of immunity and the fight against infections.

Proteins vary in origin:

These include whey protein and casein.

  • whey protein has the highest rate of breakdown and absorption, is well absorbed, goes well with other components of sports nutrition. It is relatively inexpensive, effective when taken before and after training, and as part of complex protein mixtures. The composition of whey protein is close to the amino acid composition of human muscle cells,
  • Casein is a complex, extremely slow-breaking protein. Because of this property, it is consumed at night, or if necessary, take a long break between meals.

A portion of this protein breaks down for several hours, preventing catabolism (muscle destruction) and drowning out hunger for a long time,

  • Egg white . This protein with the best digestibility is considered ideal, and compare with it all other types of proteins. It has a rich set of amino acids, has an average absorption rate. It is most effective in losing excess weight.
  • Vegetable proteins are suitable for people with intolerance to dairy products and vegetarians.
    • Soy protein has a balanced amino acid composition. Lowers blood cholesterol, is useful for overweight. It is characterized by a high content of phytoestrogens, therefore it is ideal for use specifically for girls.
    • Pea protein includes a significant amount of BCAA, as well as the amino acids lysine, glutamine and arginine, which help release growth hormone, accelerate recovery after training.
  • Nutrition of a teenage athlete. How to feed children and young athletes?

    The article is based on the recommendations of Nancy Clark, a famous British sports nutritionist, author of several books on the proper nutrition of athletes.

    The question “What and how to feed a young athlete?” Worries a very large number of parents whose children play sports or experience regular intense physical activity. There are always many questions about baby food, however, there are much more questions about the diet of young athletes. Should their food always be high-calorie or only during exercise? Or should it have more protein? How much to drink water? Which and when? And so on…

    Proper Swimmer Nutrition: Nutrition Rules

    Swimming and proper nutrition are inseparable. With the wrong diet, the swimmer will not reach the top of his abilities. Make up the swimmer's diet seriously by examining the matter.

    Sports nutrition for swimming meets several requirements:

    • contain kilocalories that cover energy costs,
    • give the swimmer trace elements, vitamins, carbohydrates, fats and proteins,
    • prepare the body for training,
    • restore the body after training,
    • take into account the weight, height, gender and age of the swimmer.

    First of all, this applies to cases when the diet of a teenage swimmer is compiled. For adults who want to lose weight, the rules will be similar. What should be included in the baby swimmer’s diet?

    Photo 1. A balanced diet contains proteins (meat, fish, eggs), fiber (vegetables, greens), healthy carbohydrates (pasta, bread, potatoes), dairy products (cheese, cottage cheese, sour cream) and a limited amount of fat and sweets

    Diet for swimmers: making the right diet

    Like any other sport, in swimming it is important to organize a meal. Regular, balanced nutrition allows you to cover energy costs, increase endurance, improve swimmer performance. Meals should not be three, like most people, but six. Moreover, include certain foods and dishes.

    The day starts with breakfast. For a swimmer, this is an important meal. He will need a lot of energy, therefore, breakfast should be solid and proper. Suitable porridge (you can sweet), granola, cereal with milk, bread with jam or jam, juices, berries and fruits. It is important to get carbohydrates, including complex ones, fiber and vitamins. The main goal of breakfast is to charge the swimmer with energy for the day.

    It is rarely possible to have a full snack or lunch. Suitable food that is consumed on the go. Chocolate or fruit bar, berries, fruits. Foods rich in carbohydrates, and fast. This source of energy allows you to act without feeling tired and improve your mood.

    Lunch is more complicated than breakfast. It combines the basic elements: fats, proteins and carbohydrates. Thanks to this, the athlete receives and assimilates the substances that will be needed during training. Suitable soup with fish or meat broth, chicken or beef meat, rice, potatoes, buckwheat, pasta.

    Photo 4. Cereals with slices of fruit in the morning - a source of energy for the whole day

    Have a snack before training - for half an hour or an hour, to get more easily digestible carbohydrates. Suitable yogurt or sweet fruit. The main goal of a snack is to increase tone, to quickly receive energy that is burned during training without harming one's health.

    After training (carbohydrate window), a snack is present. It is undesirable to wait an hour or two until you can get home and eat, replenishing the burned calories. A good choice will be any sweets - fruits, protein shake, bun, cookies, chocolate or fruit bar. A quick snack is important. A depleted organism, without receiving nutrition, will begin to destroy muscles in order to feed the brain. Булочка, 50 грамм печенья или батончик переварятся, позволяя телу получить энергию. Восстановится запас гликогена и подкормятся мышцы.

    Ужин сбалансированный — впереди 11-12 часов времени, когда организм не будет получать подпитку. Consume foods that replenish daily energy costs, get a calorie reserve for the whole night. The body's readiness for sleep is important. In addition to the usual carbohydrates, proteins are included. They digest longer - all night the body receives the right amount of energy. But fats are not needed - they are not burned in the coming hours, and are deposited under the skin. Beans, low-fat cottage cheese, buckwheat porridge, cheese, fish, any dairy products, vegetables, peas are suitable. After eating, physical activity is undesirable. It is important to relax, rest, switch to mental activity - reading, watching movies, sedentary hobby.

    Photo 5. Protein shakes for swimmers restore calories burned

    If possible, ration planning is done on a clock-by-hour basis. This is important for children and adolescents. Breakfast from 7.30 to 8.00, lunch from 13.00 to 13.30, dinner from 19.00 to 19.30. For half a month the body gets used to the routine. Gastric juice begins to be produced, due to which the concentration reaches optimal. Food is digested without residue. Yes, drawing up a schedule and following it is not easy. But proper and timely nutrition helps to train, instilling a love of order, self-discipline.

    About food before and after training - they forget it, and in vain. In many respects, the successful formation of an athlete depends on the correct choice of food.

    Oatmeal in water or non-fat milk with dried fruits and a small handful of nuts

    200 g of kefir with 1 teaspoon of honey or jam

    Soy meat goulash and boiled whole grain pasta with low-fat cheese

    20 g of dark chocolate and a green apple

    Brown rice seafood

    The table shows an example of a balanced menu for the day.

    We eat before training

    Physical education is a huge effort. With him, breathing training, discipline and proper nutrition are equally involved.

    Swimming burns a huge amount of calories. The body, trying to restore energy, starts to burn fat, and then muscles. For many adults, this is important in swimming - the ability to lose weight. But this tactic is not suitable for boys, young girls and children - they have practically no fat, the muscles are “processed”. This must not be allowed. Before training (no earlier than an hour) - have a snack.

    Photo 6. The pool burns a lot of calories, especially with active swimming (pictured - swimming crawl)

    Fans will enjoy regular drinking yogurt, banana or a sweet apple - a source of fast carbohydrates. But the nutrition of athletes is balanced. It contains carbohydrates, proteins, salts and plenty of fluids. Fats are not needed - they are difficult to digest, and in some cases lead to nausea, belching and lethargy.

    Carbohydrates give energy, prefer fast - calories are obtained in minutes, which will show the result in the pool.

    Proteins for swimmers are equally important. They do not give energy, but allow the body to build muscle. In addition, the risk of muscle breakdown during exercise is reduced.

    In no case do not forget about salt. With any physical exertion, a person sweats, losing the salts necessary for a normal metabolism with a liquid. It seems to many that when swimming, a person does not sweat. This is not so - water washes away sweat, which is why the sweating process is not noticeable. And salt losses during a long voyage are enormous. Many athletes drink special energy drinks or coconut water. Also, some time before training, they eat salted foods.

    Do not forget about water - the basis of life. Dehydration leads to rapid fatigue, headache, and even cramps. This reduces a person’s working capacity - physical exercises exhaust faster, he does not give all his best.

    Photo 7. A useful menu for the day for a person engaged in swimming

    The nutritional rules after training are similar for professional athletes and beginners - they fill the carbohydrate window with something sweet, quickly digestible.

    Do I need to refuel during training?

    To some, this question will seem strange - how can you eat while swimming? You can’t eat - it will cause heaviness in the stomach, reducing the productivity of the workout. But they recommend drinking. As studies show, swimming one kilometer at an accelerated pace, the athlete loses from 100 to 150 ml of water - there are less losses when walking and even running. Lovers do not give a load on the muscles, and they have less moisture loss. But this can not be ignored in any case.

    To find out how much sweat you are losing, do a series of weighings - before and after swimming. Having learned the difference in weight, you will establish how much fluid is drunk during a workout. Take a flask or bottle of clean water with you and drink regularly. They do not recommend drinking a liter in one gulp - take a sip or two between exercises.

    Photo 8. Snacks during sports cause heaviness in the stomach

    Eating to lose weight

    Swimming is an excellent means of recovering from injuries; moreover, it normalizes blood supply and strengthens the nervous system. Doctors prescribe it for hernial protrusion, but many people who are fond of it want to improve their health by losing weight. They will have certain limitations in their nutrition. Eating is important wisely.

    Swimming - prevention of cardiovascular diseases. Cardiologists also recommend swimming to people who have had heart surgery. Swimming is an excellent prevention and good rehabilitation therapy. It promotes the work of the heart muscle, stimulates blood circulation throughout the body, and facilitates the work of the heart. Swimming is an effective cardio workout.

    Three meals: regular or slightly less high-calorie. They refuse from snacks. After all, their purpose is to give the body calories so that it does not burn its own reserves to cover energy costs. That is exactly what full people need - feeling a lack of calories, the body will burn fat, allowing you to find the perfect figure.

    Photo 9. Doctors recommendswimming for the treatment of hernial protrusion

    But there are no such restrictions with water. Fat people are advised to drink plenty of water - the rate is determined by weighing. During exercise, they sweat harder, it is important to restore the water-salt balance, so that the training takes place productively.

    It is important that the training lasts at least 45 minutes. Only after this, the body will begin to burn excess fat. Moreover, these 45 minutes are just swimming, and not spending time in the pool.

    Photo 10. Planning your workout time helps you do better.

    Food after swimming

    To restore the supply of nutrients in the muscles and liver and increase the level of immunity, half an hour after the end of classes you need to eat portion of simple carbohydratesbecause muscle needs glycogen.

    For this, a chocolate or carbohydrate bar, nuts, granola, bun, sandwich, fresh or dried fruit are suitable.

    What is before the competition?

    Proper nutrition before the competition provides a high level of anabolism.

    10-12 days before the start of the competition, it is recommended to reduce the level of carbohydrates in the diet in the diet, and five days to gradually increase their amount.

    Calorie intake before the competition and the amount of vitamins should be slightly reduced, based on personal data: weight, age, gender, metabolism. You can add dietary supplements to eating ordinary foods.

    Drinking: water and isotonic

    Water is required for every living creature, with its help nutrients and electrolytes are delivered to the cells, and toxins are removed from the body.

    One hour before training, the swimmer must drink water: a woman - about 500 ml, and a man - about 800 ml.

    Before training, during and after it, the swimmer needs to drink plenty of water!

    Since during swimming a person sweats (even in water) and loses salt, in addition to water, you can also drink isotonic drinks - sports drinks, in which a little salt and sugars are added to restore their level in the body. An example of such an isotonic is Powerade drinks.

    If the training takes place in hot conditions, you will need one and a half times more fluid than usual.

    Neither during nor after classes not recommended to drink tea, coffee, soda, juices and energy.

    Athletes need a complex of vitamins to ensure the normal functioning, recovery and development of the body.

    It should be noted that in medical science at the moment there is no consensus on whether vitamin complexes in tablets give a real effect, or whether vitamins should be obtained only from food.

    Therefore, you should determine for yourself whether you will take the vitamin complex, or strive to maximize the use of foods containing certain vitamins.

    The list of the most significant vitamins:

      Retinol (Vitamin A): beta-carotene from fruits and vegetables and active vitamin A of animal origin. It is a very powerful antioxidant. It strengthens the nervous system, vision, immunity, protects joints and cartilage, participates in the bronchopulmonary system, provides the production of adrenaline, is necessary for skin elasticity, elasticity of the skin, growth of eyelashes and eyebrows, strengthen hair and nails.

    Nutrition for children and adolescents

    Nutrition rules for young swimmers:

    The young body is actively growing and developing, therefore, swimmers of adolescence need more protein for gaining muscle mass.

    Nutrition should be divided into 5-6 receptions, and the diet should be balanced according to the BJU content of 1: 1: 4, which in quantitative terms is expressed as 2-2.1 g of protein, 2.4-2.5 g of fat and 9-10 g of carbohydrates per 1 kg of total body weight in a day.

  • To develop speed in the diet added products containing phosphorus (meat, cheese, dairy products). For 1 kg of body weight in the diet, 2.1-2.3 g of protein, 2-2.1 g of fat and 8-9 g of carbohydrates found in potatoes, oatmeal, buckwheat, fruits and vegetables should be accounted for (see table above).
  • To develop endurance, you can increase the proportion of vitamins B1, B2, PP and C.
  • The calorie content of the diet for juniors, as a rule, is 3500-4000 kilocalories.
  • The distribution of meals is approximately the following:

    • for breakfast - 20-25% of the total volume,
    • for lunch -30%,
    • for an afternoon snack of 5-10%, at dinner 25%.

    Proper sleep

    The mode is also important for proper swimming. Each person has a normal sleep rate, it fluctuates from 6 to 12 hours. The indicator of sufficiency is the feeling of vigor upon awakening.

    For the swimmer will be useful not only night, but also daytime sleepif he trains twice a day. If in the middle of the day you can’t fully sleep, you can arrange a rest in another form.

    General wish - save energy for training and competition, achieving the best results, do not waste your energy on vanity. Purposefulness and methodicality lead to success.

    Why is it important to abide by the regimen?

    Observe the daily routine, go to bed at the same hour is necessary to eliminate stress.

    Lack of sleep leads to cardiovascular diseases, an increase in the risk of developing tumors, a decrease in working capacity, reaction, endurance and attention, metabolic and hormonal disruptions, a decrease in the effectiveness of training or their cancellation.

    Peresyp fraught with lethargy, inability to concentrate, and in the evening it will be more difficult to sleep.

    In addition, submission to the daily routine trains the athlete's will and composure, which is necessary for the swimmer to overcome the specific objective and subjective difficulties that are inevitable in the formation of his skill.