NUTRIENT

WHY YOU NEED IT

FOOD SOURCE

FACTS

Calories:

We measure energy in calories.

A swimmers diet should contain: 12-15% Protein

25-30% Fat

55-70% Carbohydrates

Carbohydrates:

Fuel source of energy for exercising muscles.

Are stored as glycogen in the muscle. Provide bulk and fibre.

Major source of fuel in 50m – 400 m events.

Breads, cereals, muffins, crumpets, pancakes, dry beans, pasta, noodles, rice, syrup, honey, jam, jelly, jelly beans, sports bars, sports drinks, soft drink, juice, fruit sugar (grapes, sultanas) and vegetables (potatoes & peas).

Will not contribute to body fat.

1800 calories – 45kg person

2700 calories – 68 kg person

3700 calories – 90 kg person

Fat:

Protects vital organs.

Helps maintain body temperature. Keeps skin smooth and healthy.

Is the major source of energy at low intensities.

e.g. 1500m, 3000m.

Butter, margarine, peanut putter, chocolate, chips, sweet biscuits, shortening, cream, oils, salad dressing, nuts, pastries, pies, sausage rolls, mayonnaise, cream fried food, fat meats. Anything from fast food chains.

The average diet is considerably too high in fats, and too low in Carbohydrates. Excess contributes significantly to body fat.

Proteins

Necessary to build all body cell. Used by the body to repair damaged muscles. Rarely used as an energy source. Form antibodies to fight infection. Build enzymes to run the body.

Meat, fish, poultry, milk, yoghurt, ice cream, cheeses, eggs, soybeans, chickpeas, dry beans, nuts.

Consuming excess protein will not build muscle faster. Most people eat more than they need. Excess protein turns into fat.

Vitamins

Control the growth of body tissue.

Most foods, especially fruit and vegetables.

A wide variety of foods in the diet are important in vitamin supply.

Minerals

Build cells and control processes. e.g. calcium, iodine, iron and phosphorous.

Most foods, especially fruit and vegetables.

You may need supplements if your diet is deficient in some areas such as calcium, iodine, iron, and phosphorous.