Tag Archives: Swimming nutrition

The Swimming Smoothie – food for swimmers

(This is a repost and update, due to a resurgence in interest in this post. As it’s a few years since the original post, I’ve played with other variations of ingredients since.)

Swimming generally and open water swimming especially is a sport of high energy demand. Many swimmers struggle to keep weight stable let alone increase it. The demands of cold water training are extraordinary and can project an average person’s appetite into the realms normally associated with power lifters and Olympian swimmers.

A favourite of endurance athletes of all disciplines for its slow release of energy, porridge (oats) is the quintessential breakfast to fuel any high energy effort.

Though I dislike it, I can force myself to eat it. I think the only time I’ve ever enjoyed it was in the middle of the night of the 24 hour swim.

One solution was a homemade Oat, honey or syrup & peanut butter bar,  which is very useful for a travelling breakfast or high carb snack, and has some real advantages, high carbs since it’s also made from oats and protein. With honey as a binder.

I played around some more and hit on the Swimming Smoothie. I’ve actually been eating this for about two years, and completely forgot to mention it.

This makes a really quick and tasty meal, whether breakfast or otherwise. It contains plenty of slow release calories from oats, but also has quicker release carbs from berries and juice, with protein for better carbohydrate metabolisation.

Ingredients before mixing
Ingredients before mixing
  • Apple juice or milk* (grape juice may need to be avoided**)
  • Smoothie IMG_9949.resized.rotatedLow fat natural yoghurt
  • Small banana or pineapple (optional)
  • Berries including blueberries, blackberries, raspberries and strawberries (frozen berries work fine and have the advantage of cooling the smoothie).
  • Half mug of uncooked porridge flakes (oats). (That’s about the amount you’d use to make a bowl of porridge. You won’t even taste them in the smoothie).
  • Depending on mood, requirement and what’s in the fridge, I might add pineapple, creme fraiche or even full cream if I have it.
Finished smoothie. Yum.
Finished smoothie. Yum.

*Apple juice is chosen because it has lower G.I, (slower release and thus effect on insulin) and higher fibre BUT it has higher fructose than glucose and tastes sweet. Orange juice also works of course is less sweet than apple but any fructose has a lower G.I. than sucrose. Milk works well as a liquid alternative to juice, and for lactose intolerant people soya or almond milk would also work well.

**For swimmers in very heavy training who are concerned about becoming anemic, they can easily add an iron-rich water like Spatone. When taking any iron supplementation though, it’s important to avoid grapes or grape juice as this binds iron and stops absorption.

A nutritionist make suggest other substitutes, but I’m all for convenient and easy. And I know this works after using it for many years.  

It’s possible, and might even be necessary, for you to tinker with this, especially if you have any Irritable Bowel Syndrome caused by fruit, or fructose mal-absorption problems.

The fruit chosen should have the fructose balanced with glucose, meaning ripe bananas, berries, pineapple, kiwi, orange, grapefruit, lemon, lime, plum.

Remember this started as, and still is primarily, a morning meal, specifically to fuel long swims, and I’ve been happy with the use and results over years. 

You could add whey and/or Maxim also, I’ve never felt the need.

A half litre (about a pint) of this Smoothie will give plenty of energy to last for hours. I’ve often made it for lunch on the go, and it works great to have as breakfast in the car. It’s flexible both in making and consumption.

A smoothie doesn’t stay fresh for long. It’ll start to ferment within a few hours because of the fructose, so if you make it the night before for the morning,  you’ll obviously have to keep it refrigerated.

I’ve gone through a new blender about every two years. Last year my sister gave me a gift of a Kenwood Smoothie2Go which makes the smoothie directly inside a large plastic smoothie cup. It comes with two cups and lids and is a great improvement over a larger blender, with less waste, quieter, quicker and it’s easier to clean. Recommended.

Evidence-based Carb loading plans- possible strategies for a marathon swim

“The No-Depletion Carbo-Loading Method

1. Perform a long workout (but not an exhaustive workout) one week before race day.
2. Eat normally (55-60% carbohydrate) until three days before a longer race.
3. Eat a high-carb diet (70%) the final three days before racing while training very lightly.

Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add. Combining less training with more total calories could result in last-minute weight gain that will only slow you down.

Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however

The Western Australia Carbo-Loading Method

1. During the pre-race week, eat normally while training lightly until the day before a longer race.
2. On the morning of the day before the race, perform a very brief, very high-intensity workout.

The creators of this innovative protocol recognized that a single, short workout performed at extremely high intensity creates a powerful demand for glycogen storage in both the slow-twitch and fast-twitch fibers of the muscles. They hypothesized that following such a workout with heavy carbohydrate intake could result in a high level of glycogen supercompensation without a lot of fuss.

In an experiment, the researchers asked athletes to perform a short-duration, high-intensity workout consisting of two and a half minutes at 130 percent of VO2max (about one-mile race pace) followed by a 30-second sprint. During the next 24 hours, the athletes consumed 12 grams of carbohydrate per kilogram of lean muscle mass. This resulted in a 90-percent increase in muscle glycogen storage.

The Western Australia carbo-loading strategy works best if preceded by a proper taper–that is, by several days of reduced training whose purpose is to render your body rested, regenerated, and race-ready. In fact, several days of reduced training combined with your normal diet will substantially increase your glycogen storage level even before the final day’s workout and carbohydrate binge.

Having said all of this, [.] note finally that carbo-loading in general has been shown to enhance race performance only when athletes consume little or no carbohydrate during the race itself. If you do use a sports drink or sports gels to fuel your race effort–as you should–prior carbo-loading probably will have no effect. But it doesn’t hurt to do it anyway, as insurance.”

Excerpted from Active.com.
(There was another plan, that really wasn’t of any use for long-distance swimmers. All three did have a focus on runners. I don’t think any of this considers anything longer than marathon running event.)