Download nutrition during taper

Nutrition for Tapering
Annette Snow RD CD-N
Nutrition during taper is very critical to swimming fast. During taper, the body is given time to
rest and recover to prepare for competition. As training is decreased, carbohydrate intake
needs to be increased to maximize glycogen stores. These carbohydrates should be nutrient
dense (high in nutrients and low in “empty calories”) such as whole grains, pasta, rice cereals,
vegetables and fruits. It is also important to get adequate protein but not as much as
recommended during the training season. Lean meats, beans and low fat dairy products are
best. Protein is needed to repair and rebuild tissue but since your body isn’t working as hard
during taper, the muscles are not broken as much. The extra protein intake at this point could
be extra calories added unnecessarily and be stored as fat. Drinking adequate fluids to
maintain hydration continues to be important. Urine should be clear or pale yellow in color.
Over the course of the training season, it may be o.k. to allow yourself a couple “cheat” foods
per week (i.e. pizza, ice cream, chips, candy, etc.) however, during taper, it is best to have “zero
cheats”. During taper, less calories are being burned therefore, calorie consumption should be
decreased in proportion. This is to avoid potential weight gain which may impact your swim
times in the pool. To decrease calorie intake, portion sizes should be reduced and high fat
foods such as fried foods, high fat meats, whole milk dairy products and processed snack foods
should be limited or avoided.
A good habit to develop is eating until you are satisfied and not too full and only eat when truly
hungry! Also, many times we eat for reasons other than true hunger called “disconnected”
eating. This is when one eats for emotional or environmental reasons. Eating because of
sadness, loneliness, boredom, stress, social gatherings, watching TV or the clock shows the
time of 12:00noon so “it’s time to eat” is disconnected eating. What should be said is “I am
hungry, I should eat” or “I am not hungry so I should not eat.” Eat for the right reasons-to
satisfy hunger and nourish the body.
You’ve worked hard all season and the end is no time to slack off. Stay focused and get ready
for some amazing swims!
See article below from USA swimming for specific recommendations for age group swimmer vs.
senior swimmers.
NUTRITION DURING TAPER
2/14/2012
Great nutritional habits should be part of a swimmers everyday activity. Nutrition can positively impact daily training and have
swimmers better prepared to perform at their best at the end of the season.
Taper nutrition for age group swimmers and senior/elite swimmers needs to be viewed differently. Age group swimmers have
significantly briefer and smaller changes to overall training load during taper. Considerations for optimal taper nutrition for an
age group swimmer would include:
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2.
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A good healthy nutritious diet high in fruits & vegetables.
Minimize junk food(foods high in simple sugars. Processed foods)
Ensure that the swimmer is well hydrated
Get appropriate amounts of carbohydrate, fat and protein in the diet (60%, 25%,15%)
At the competition do not rely on the concession. Bring healthy snacks to the meet.
Eat during the meet. Especially between events(if time allows)
For the senior swimmer taper represents a time of decreasing training load. The reduction in load should be followed by a
reduction in caloric intake. Age, gender differences, maturity and individual metabolic rates should be taken into account in
determining appropriate reductions in caloric intake. Throughout taper swimmers should make sure that they are taking in
adequate carbohydrates, fats and protein. A simple ratio of 60% carbohydrate, 25% fat and 15% protein is a good guideline.
After training swimmers should be sure to eat a recovery snack of carbohydrate and protein in a ratio of approximately 3:1 –
5:1. Studies have shown that small amounts of protein increase the absorption of carbohydrate. Timing is everything. The
best time for a post workout or post race snack is 30 minutes to 60 minutes after the activity. Studies have shown that
absorption rate of carbohydrates into the muscles is highest during this period of time. Some recommendations for optimal
nutrition during taper for senior swimmers would include:
1.
2.
3.
4.
5.
6.
A good healthy nutritious diet high in fruits & vegetables.
Minimize junk food (foods high in simple sugars. Processed foods)
Reduce caloric intake appropriately
Ensure that the swimmer is well hydrated
After practice eat a carbohydrate and protein snack within 30 minutes to 60 minutes
At the competition do not rely on the concession. Bring healthy snacks to the meet.
1. Eat during the meet. Especially between events(if time allows)
2. Follow up with a good healthy meal after sessions
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