We remember a child who, every time we wanted to swim or even swim, the elders advised us not to eat heavy food before and not to overeat. We also never asked what heavy food means, or what might happen if we ate it before swimming? It seems like it’s time to dump her and move on.
The summer season has arrived and water sports will refresh you. However, in order to know what nutritional points you should follow before and after swimming, the ideal life is to go to Dr. Ahmad Bagheri, a sports medicine specialist, to hear everything from this specialist.
Schedule food intake
During exercise and exercise, the foods that should be consumed the most are carbohydrates. Carbohydrates or sugars are divided into two types, simple and complex, based on the rate of absorption and persistence in the body. Simple types of sugars are absorbed faster and are burned in a shorter time. Complex sugars are absorbed more slowly and remain in the body longer. Based on this information, Athletes They need to schedule their food intake correctly.
Do you need sugar or fat to swim?
In general, athletes need two main food groups, namely fats and glycogenes (sugars) as a source of nutrition, based on the nature of their discipline and activity. Aerobic exercise requires more fat sources; Because it takes more time to burn fat. Glycogen is used as a source of nutrition in sports that are fast and strong in nature; Because they are absorbed and consumed faster. Swimming is a sport that has a combined nature; That is, it is both aerobic and power velocity. Therefore, in this sport, both fats and carbohydrates are needed as a source of nutrition.
If you go to swimming class…
People who take swimming lessons need to be glycogen replenished with complex sugars the night before training. This means that the source of glycogen fills the muscles the night before exercise. The use of complex sugars is due to the fact that more time is needed to fuel these substances. For this purpose, foods such as pasta, rice, bread, potatoes and. Can be used. Also, one hour before swimming practice, it is necessary to use simple sugars and sweet foods such as bananas, dates, cocoa milk and.. In general, it can be said that for a person who weighs 60 kg, eating a banana or a glass of cocoa milk or three dates is suitable. Of course, the amount of consumption of all these foods will vary according to the person’s weight and intensity of activity. حين Swim The sugar store that a person stores the night before and one hour before exercise is burned, but some people may need to eat some simple foods during prolonged activity.
If you want to swim, lose weight…
Swimming is a combination of aerobic and strength training activities. Swimming can have a positive effect on weight loss when aerobic exercise is used. In aerobic activity, fats are used as a source of nutrition; So these activities can cause weight loss To be. A person who intends to use swimming to lose weight needs to perform repetitive movements of moderate intensity for a long period of time. This, along with controlling the amount of calories consumed, can have an effect on weight loss. As we said, the maximum amount of sugar absorption is the first two hours after exercise; Therefore, those who expect to lose weight from swimming and do this exercise to lose weight, should not use sugary substances for two hours after swimming to lose weight. Remember that all exercise is effective in losing weight because of the calorie intake (no matter how low the calorie intake), as long as the amount of calories your body receives is controlled by the person.
You get the sun, be careful
Those who go to the outdoor pool for sunbathing during the warm seasons should keep in mind that doing so can still lead to injuries at best. If we ignore all the side effects of sun exposure, the most important issue is the excessive evaporation of water from the body surface. Evaporation of water from the skin surface will cause it to lose its freshness and wrinkles. We recommend that you avoid sunbathing as much as possible. If one wants to sunbathe, it is necessary to be exposed to the sun for a short period of time (maximum half an hour). The most important point is to use enough water to compensate for the lack of water. In addition, some fruits such as watermelon and lemon are also useful.
Those who follow the swimming profession professionally and intend to participate in competitions, will surely receive the necessary reviews and recommendations by a team expert. A balance must be struck between the amount of calories received and the consumption so that the person can do his exercises well. People who plan to participate in competitions must provide their body with the necessary sources of sugar two hours after training. Providing the body with the water it needs is also very important for professional swimmers. Some licensed dietary supplements that have health and standard licenses may also be prescribed at your doctor’s discretion. In addition, sports drinks that are standard and licensed are sometimes recommended. These sports drinks are composed of 8 to 10% carbohydrates in addition to salts, which can help maintain body water, especially in the hot season. Of course, athletes need more nutrition than anyone else; There are also ready-made diets for athletes in authorized centers, which can be used in combination with these diets.
Swimmers should not be unaware of the water
Water consumption is also one of the recommendations of experts for those who do swimming. Of course, due to activity, the amount of water in the body is reduced and it is necessary to provide water resources. You need to drink a glass of water one hour before swimming. In addition, you should drink water at other intervals and while swimming. Of course, swimming in indoor pools causes less evaporation and swimming in outdoor pools causes more water to evaporate from the body due to sunlight.
How much water did your body lose?
One way to determine the amount of water lost in swimming is for the athlete to weigh himself before and after swimming. The more weight a person loses, the more dehydration it results from. For every kilogram of weight loss after exercise, one and a half times as much water should be consumed. For example, for every kilogram of weight loss after exercise, one and a half liters of water should be consumed.
The first two hours after swimming, the highest rate of food absorption
The first two hours after exercise are the best time to replenish muscle glycogen and sugar. Those who do professional exercise need to replenish their muscle sugar source within two hours of swimming. In addition, they need to use protein sources such as legumes, meat, and ready-to-eat diets for athletes.
Why does your body ache after exercise?
If the body’s muscle glycogen stores are low and the person exercises, they will have muscle pain. In fact, people who complain have muscle aches after exercise because their muscles do not store enough sugar; Therefore, people who plan to exercise swimming need to provide their source of muscle sugar to be safe from these pains.
Nutritional restrictions on swimming
Those who plan to swim, whether professional or amateur, should know that they should not eat fatty, bloated and bulky foods before exercising. Eating these foods before swimming may cause indigestion and bloating. There will be other problems with these disorders. Some prohibited foods include fast foodFatty foods, bloated and heavy foods include legumes, broth and other heavy and bulky foods. In addition, eating some fruits such as grapes before swimming exercises is prohibited.