(YMCA publications 2003)

The Healthy Eating Pyramid above translates general dietary recommendations into real food choices. It is a guide designed to help you select foods that will give you all the essentials nutrients you need to maintain health, without eating too many calories or too much fat.

In addition to the above, dietary intake should take the following levels. 10% Protein, 30% Fat (of which no more than 25% should be of saturated fats) and 60% Carbohydrate.  

Carbohydrate is stored in the muscles and liver as Glycogen and is the fuel required to supply the energy in your activity. Stores of Glycogen are limited and must be constantly replaced. There are two types of Carbohydrate. Simple Carbs. ~ They look, taste and feel sticky and sweet (sugar,jams,chocolate,sweets) and Complex Carbs ~ dense starchy foods (cereals, bread, pasta, potatoes, rice and vegetables).   The latter are also referred to as slow release complex carbohydrates.

When it comes to satisfying the bodies need for carbohydrate there is no difference between simple or complex and there is no difference in the calorie count. Carbohydrates in the form of starch or sugar carry 4kcals per gram. In that respect, sugar is no more fattening than a potato.   The difference is a potato will fill you whereas a few spoonfuls of sugar will leave you empty and wanting more. This is because the complex variety provides dietary bulk or fibre in addition to the nutrient starch. This leaves us feeling full and is essential for efficient gut function

As a swimmer, slow release carbs should be readily available and as such every effort should be made to ensure that you eat from the list described earlier. Remember the importance of not eating too soon before a competition or training. (At least 1 ~1.5 hrs). Undigested food in the gut will take away blood from the areas of the body that require it thus again reducing your bodies efficiency to cope, especially when put under stress. 

It must also be remembered that the body does need sufficient fat intake. Do not shy away from fat, but ensure it is the correct type. Carbohydrate can only be used alongside fat (in the presence of Oxygen). The only organ that purely uses Carbohydrate is the brain, in its broken down form of glucose. It is slowly released from the liver into the blood to be delivered to the brain, as the brain has no facility to store it for future use. If insufficient supplies are available, the brain will override the need for use by the muscles in order for the body to survive and function.

Ideally we should replace carbohydrate as soon as possible after exercise. Tests have shown that the body utilises the uptake of new carbs more efficiently within one hour of energy expenditure, this is not a hard and fast rule and as long as we regularly supply our stores with sufficient amounts our bodies will function optimally.

If Carbohydrate and Fat are not readily available to meet energy expenditure then the body can and will break down muscle Protein into Amino acids, for conversion to glucose, to use as an energy source. This again defeats the object of our training.  

Carbohydrate drinks have a place and support the above mentioned theories, but remember the previous article on fluid intake and check the contents before you over consume and cause a detrimental effect to the one you desire.

In essence, eat sensibly, eat little and often, supplement your diet where necessary and remember the importance of fluid and adequate rest.

Gary McCaffery

Head Coach ~ Buxton Swimming Club