swimming questions.

Question
Alright I have just started competitive swimming and am just wanting some answers to some questions such as the diet of a swimmer(what foods should I eat) and what muscles to work on when I am working out.  Also, any tips to help make my stamina better and make me able to do more lengths without being as tired.  

Answer
Dan,
Great questions!  Thanks for writing.  You are asking about the nutritional requirements of swimmers.  I really would need to know if you are an age-group swimmer or masters swimmer.  Basically, how old are you?  This will direct me towards the appropriate answer.

I am going to assume you are an age-group swimmer (under 18).

Swimming is like any other endurance sport.  You need to eat a balanced diet.  You want to ensure you are getting a good mix of protein, carbohydrates, and fats (yes fat can be good).  The specific mix of the three should be around 40 percent protein, 30percent carbs, and 30 percent good fats.  Don't quote me on that one though.  Every nutritionist will tell you a little different on the numbers.

You want to eat a lot of lean meats.  Fish is great too.  Eat as many fruits and vegetables as possible.  Basically eat healthy.  That is the key.  So long as you are eating healthy meals, that is good.

What is more important is the quantity of food you eat.  Eating 5-6 smaller meals throughout the day is best.  You want to keep your energy level up at all times.  Don't let your body go into a low blood sugar mode.  When you are training, you are going to require more carbohydrates in order to maintain your energy when in and out of the pool.  Stay away from simple sugars such as sweets and processed foods.

I don't know if I am answering your questions properly or not.  If you are seriously training for competition, you should be burning a lot of calories!  You need to eat to maintain your energy.  Just choose healthier foods.  Instead of ice cream with dinner, choose fruit.  Instead of a greasy hamburger, choose a turkey sandwich.  Instead of heavily processed and frozen foods, choose fresh foods.  Cook  your own food.  Don't eat out!  Fast food is the enemy.

Just make sure you eat enough food to not feel tired.  Also make sure you eat the right type of food:  fresh and healthy.

As for your question about what food to eat while working out for specific muscle groups, protein feeds muscles.  Eat lean meats!  But make sure you eat some carbs to maintain energy.  This will help you with your tiredness.

Again, there is no specific "swimmer's diet".  All athletes need to eat healthy and regularly.  That is the key.

Please let me know if this helped out or not.  If you need to me to expand my answers more, I can do that.  Or, if you want me to answer another question, just let me know.

Also, feel free to rate me on this site.
Swim Hard!
Eric