Diet Beginners

Role of Sports Nutrition with The four R’s of Recovery

Role of Sports Nutrition with The four R’s of Recovery
Image source:-

Swimming, an epitome of grace and manliness, considered a highly pleasurable activity. Swimming needs much skills and art as gymnastics. It requires a good sense of balance, Swimmers are generally endowed with pliable muscles for all this you have to select right Nutrition food to achieve your goals. our protein demand when you are exercising regularly tends to be high as there is a greater need for muscle repair and replenishing energy stores. So where do we find proteins? “DO NOT GO FOR COPY OTHER OLYMPIAN DIET” because every human body needs a different ratio of nutrition. like take an example of Olympic gold medalist Micheal Phelps – Michael Phelps diet is perfect for him because he set many swimming record and lot of gold medals which prove that he has perfect physical shape. Not many people swim 10000meter or more per week like he does.

Role of Sports Nutrition with The four R’s of Recovery

the aspects of Mayor Importance and control of the process of Athletic Training is  “Knowing Food , drinks and their contributions.

So, I recommended that select food according to your workout and increase diet accordingly your performance.

Nutrition plays a vital role in the life of a swimmer due to the demanding nature of swimming training. Right nutrition gives you enough fuel to produce required energy and scanty intake of vitamins and all minerals that are essential for development, growth and cell function of the body.

  • Vitamins
  • Water
  • Minerals
  • Carbohydrates
  • Fats  and   Proteins

select food on the basis of these six nutrients are good enough for build a perfect metabolism.

List of High-Protein Foods!

  • Beans
  • Prunes
  • Pomegranate juice
  • Artichokes
  • sweet potatoes
  • Apple
  • Cottage Cheese
  • Swiss Cheese
  • Eggs
  • Milk, 2%
  • Soy Milk
  • Dried Lentils
  • Chicken Breast (boneless and skinless)
  • High-Protein Meat

Vitamin D for building muscle?

Among those micronutrients, vitamin D is gaining popularity in the realm of sports performance. Along with its role in bone health, vitamin D is now being studied for its role in muscle health and strength as well. It turns out that vitamin D has an important role in muscle synthesis and muscle contraction. Additionally, muscle weakness is a noticeable feature of people who have a vitamin D deficiency.

Protein before a workout.

Protein before a workout may sound counterintuitive. However, a small dose of protein can prime your muscles for recovery even before you start your workout. Proteins after breaking inside the body converted into amino acids having many uses in cell function of the body. Proteins are responsible for amplifying the immune system. Proteins are also very helpful to rebuild muscle after hard swimming practice.

It’s already proved that carbohydrate feeding can raise your performance by increasing your endurance.

Why is Carbohydrate is important in Swimming as well as other sports?

plateThe ability of the body to ingest carbohydrate can be the rate-limiting steps for its delivery to muscle cells. Enzyme system in the intestine may be sufficient to digest some carbohydrates.

Good nutrition means enough fuel to produce energy and adequate intake of vitamins and minerals that are essential for growth and cell function. The swimmer’s body is exposed every day to great wear, caused by the physical burdens arising from competitions and training, requiring that your diet replenishes essential nutrients by means of an appropriate diet.

As an orientation of a daily menu for a competitive swimmer.


Liquids: 2 cups whole milk, 2 tablespoons of whey protein, 1 cup strawberries, almonds 9, sweeten.

1/2 cup plain or sweetened yogurt, 3 almonds

1 cup chicken broth with vegetables, 120g of roast chicken (can be breaded or fajitas, seasoned to taste), 1 cup zucchini with slivers steamed with 1 teaspoon of cream, 3 slices of avocado or salad to taste with 1 teaspoon of olive oil. Dessert: 1 orange, 1/2 cup prepared gelatin pudding

1/2 cup yogurt, 2 tablespoons cream cheese, Greek Yogurt with Fresh Blueberries

Sweet fruit

4 egg whites and egg omelet with ham and cheese, 15 grams of ham turkey breast, 15 grams of cheese, 1/2 cup of pico de gallo, milk with 2 tablespoons of whey protein, 2 servings of fruit 1 corn bread or pancake.

Veracious diet is essential to make the most of your time in the pool and improve your body posture.

Race Day Preparation


  • Refuel(Carbohydrates are the primary fuel that needs to be restored immediately)
  • Re-hydrate(Adequate amount of fluid to avoid dehydration)
  • Repair(Adequate source of protein to repair muscle damage, timing may be dependent on time until next race)
  • Rest(Adequate rest and sleep during competition to allow for total recovery)

Download Race day preparation pdf

You’ll also enjoy:

Follow us on:-

And please please Don’t forget to subscribe us on youtube!

Thank you.

BONUS TIPS(Video):- Does Creatine Work for swimmers ?

About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

Add Comment

Click here to post a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.