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Athletes like swimmer also require a healthy diet plan for fueling up their workout and performance. Although the ideal diet for swimmers might not be available, a well-balanced diet does consist of various complex carbohydrates, healthy fats and lean proteins. Your meals must be planned for suiting your individual needs. You need to consult the healthcare professionals for making various dietary changes that can have negative effect on your health. Complex Carbohydrates: Carbohydrates are regarded as the vital source of providing fuel for your brain and body. Swimmers also require carbohydrates for fueling up your workout and also help in the recovery of muscle. It is suggested that carbohydrates lay down the foundation of every meal. It includes almost 200 to 300 calories in every meal. This must be equivalent to the bowl of cereal, one cup of brown rice, two slices of whole wheat bread. You need to include all these foods into your breakfast as they will help in fueling up the morning and afternoon workout. When to Eat: Apart from taking the regular diet, you should take the right food at the right time because it can be very beneficial for your workout. Not eating sufficient amount of food might result in lethargy, weakness, fatigue and dizziness. All the meals must be eaten at regular intervals all day. You should also eat snacks for almost one hour before doing the workout. However, no matter how close you eat to the workout, it varies among certain individuals as some people are not able to eat smaller snacks like piece of fruit sometime before doing the workout. You need to experiment with the food that works best for you and will not result in the upset of stomach. You should also try to avoid eating foods that are heavy before going for swimming. Low Fat: Pre-workout nutrition before swimming must consist of foods that are low in fat. Foods that are high in fat take longer time in digesting. This can also upset the stomach that includes diarrhea, constipation and bloating that can slow down the performance of swimming. It results to sluggishness, cramping or to the inability of completing a workout. You need to avoid eating heavy meal few hours before doing the workout by eating light lunch like tuna sandwich with salad and apple. Small amount of fat include tablespoon of peanut butter spread on apple and it is much less likely to cause irritation in the stomach and can also be consumed as the pre-workout snack. Fruit: Fruit is regarded as the ideal pre-workout snack for swimming because they are portable; they are low in fat and are also very convenient source of food. Most fruits are low in calories and do not have refined sugars and are regarded as the vital source of vitamins and minerals that are useful for maintaining the normal processes of your body. They also provide protection against various diseases and cancers. Fruits help you in preventing you from hydration before doing the workout, it also prevent you from the hunger cravings. Snack on strawberries, banana, orange or grapes will help in serving the whole grain crackers and the small slice of fat cheese as well. Conclusion: Whenever you do exercise, you will lose carbohydrates and fat and will feel short of energy. So you need to manage your diet in a manner that can help in boosting up your energy levels and can provide you with useful nutrition and ingredients. When you do swimming, you loose lots of useful ingredients and nutrition and you certainly need to regain your strength. By following the above mentioned guidelines, you will certainly able to perform better in this activity. Author Bio: Eating healthy becomes specially important when you are doing certain specific exercise. In this case, you require lots of calories, fats, carbohydrates and proteins. You can also use best pre-workout drink and supplements for maintaining good health.
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