Swimming is an extremely important sport in terms of both body health and a fit appearance. While working our muscles, being in the water also relaxes us spiritually. In addition, it improves body posture and increases lung capacity, which is an indication that it is a very useful exercise, especially for children with asthma problems. It is a type of sport that is very nice and applicable in terms of body development for children in the growth and development period. It strengthens all muscles and increases muscle coordination. Long-distance swimming is a type of sport that enters the aerobic energy system. In exercises involving the aerobic energy system, the first goal is to provide adequate nutrients and oxygen to the cells. For this reason, individuals who swim regularly should be supported together with sports nutrition.
DOES SWIMMING HELP LOSE WEIGHT?
The benefits of swimming and its effect on weight loss are a subject that many people wonder about. Exercises done in water allow the body to spend more strength thanks to the resistance of the water. This contributes to the burning of calories and fat. Since swimming is a type of sport that gives pleasure, it can be practiced for a longer time compared to other types of sports, and this may contribute to the individual’s expenditure of even more calories.
CAN EVERY FLOATING PERSON LOSE WEIGHT?
Since swimming is one of the endurance sports, there are points to be considered if weight loss is desired. Swimming time should be at least 30 minutes. Because the body’s temperature balance and muscle work can be in this process. In order to make swimming more efficient, it is recommended to do some warm-up exercises before swimming. Since swimming is an aerobic sport, if you want to burn fat while swimming, your heart rate should be between 60-80%. Otherwise, you cannot burn enough calories, but if you exceed this range, the exercise becomes anaerobic, you get tired early and you cannot continue swimming. Although it varies according to the body weight of the individual, 400-700 kcal of energy is consumed as a result of an average 1 hour swimming training. In a study, the effects of swimming training for 8 weeks on body compositions in sedentary adult young men were examined. At the end of the 8th week, it has been shown that the body fat percentages of these adult teenagers decreased, and their performance in training such as push-ups and sit-ups increased compared to before. If a correct nutrition program and a correct swimming program are made, the individual can lose weight in a quality way. If one of them is missing, the individual may not lose weight, and even weight gain may be observed. It will be much healthier to get support from a specialist for this.
SWIMMING AND FEEDING
Nutritional requirements in swimming are specific to macro, micro cycle and individual sessions. Nutrition in professional swimmers should support muscle adaptation and increase performance. For this, the amount of carbohydrates, proteins and fats taken must be balanced and sufficient. Before long-term training, it should be ensured that adequate glycogen stores are provided. Carbohydrate intake of 5-7 g/kg is mostly seen as sufficient. After exercise, carbohydrate support should be continued every 2 hours. We can mention that protein intake should be 1.2-2.0 g/kg/day according to the individual.
For people who do swimming as an activity, that is, 3-4 days a week, a healthy and balanced nutrition program will be sufficient. It is possible to lose weight with a suitable calorie deficit in individuals who follow a healthy nutrition plate, that is, those who pay attention to daily consumption of meat, milk, eggs, vegetables, fruits and bread. In this regard, I would like to underline that diet types with low carbohydrate and high protein intake can reduce the energy and performance of the individual. It should not be forgotten that in such a nutrition program, excess protein intake can be stored as fat in the body.
NUTRITION RECOMMENDATIONS BEFORE AND AFTER SWIMMING
As a snack alternative on average 2 hours before swimming training; you can choose a cheese sandwich, banana and peanut butter duo from sugar-free sports bars. You can consume black filter coffee 30 minutes before training. Due to the caffeine in coffee, it will help both increase your energy and accelerate your fat burning during training. Although you do not pay attention to the fact that you are in water during your swimming training, there is a loss of fluid through sweat. It is very important to replace this fluid lost after training. If it is not followed, weakness and fatigue may occur. For this reason, consumption of plain or lemon-squeezed mineral water after training will help to restore the lost mineral density. After training, water loss may be high. To measure this, it should be weighed before and after training and water should be consumed as much as the difference in weight loss. It will be beneficial to have a protein source on your plate in your post-workout meal. Apart from all these, attention should be paid to adequate intake of carbohydrates, proteins, fats, vegetables and fruits that should be taken during the day.