Natural nutrition is better than supplements for swimmers or be it any athlete. Although supplements are a huge store-house of increased energy levels and providing an unimaginable boost to the bodies, but are they really healthy? Ever sat and thought about it? I am sure one definitely is aware about their harmful side effects on the bodies, no matter how soon or late they take their pace to affect oneself. Maybe, that is one of the major reasons a lot of people say that natural nutrition is way better than supplements for the swimmers.

Swimming is a sport which requires a lot of agility, stamina and strength and for that it is essential that one needs to have a good and healthy diet, full of nutrients and vitamins. It has often been seen as a great workout because one needs to move their whole body against the resistance of the water and thus, keeping oneself fit. Like all athletes, swimmers also require a healthy diet which would help promote muscle function, exercise recovery and stamina. Along with including a balanced diet to the lifestyle of a swimmer, supplements may aid the process of boosting their performance. But as mentioned earlier, they are not as healthy as they seem. 

If I slightly take my attention towards the natural foods available in the market easily and actually consume it according to our diets,I  am sure one does not require any kind of supplements like Creatine & Vitamin E. And why is that? It is because these important vitamins are already present in the natural food ingredients. 

Foods to be included in diet:

o  Dairy products –Milk, buttermilk, curd, yogurt, paneer.

o   Meat – Eggs, fish, chicken, salmon

o   Fruits - kiwi, papaya, pomegranate, avocado, mango, banana, watermelon, green olives

o   Vegetables –Spinach, squash, tomato, broccoli, mushroom, carrot, bell peppers, mustard leaves

o  Nuts & seeds - Almonds, walnut, apricots, Brazil nuts, peanuts, pumpkin seeds, sunflower seeds

One just has to have a proper knowledge about them and then one is good to go. A lot of foods like eggs, wholemeal bread, pasta, beans and chicken are a rich source of carbohydrates and proteins which are essential for the swimmers. Pre and post-training session snacks are very important for swimmers to keep their blood sugar levels balanced.  

Pre swimming sessions can include:

o  Food low in fat & fiber

o  Essential micronutrients [2-3 hours pre training]

 -  200-400gm low glycemic index foods

 -  30gm protein absorbing protein

 -  10-15gm healthy fat +adequate salads and vegetables

o  Essential micronutrients [1hours pre-training]

-  Carbohydrates that contain High Glycemic index

Post swimming sessions must include:

o  Combination of carbohydrates and protein [3:1] with in 30 minutes.

o  Essential micronutrients [1hours post-training]

-  50-100gm carbohydrates which is High Glycemic index.

-  30gm protein absorbing protein. 

So, it is not necessary to make supplements a part of diet to keep one strong and agile as natural food can do wonders for the bodies of the athletes naturally, without any side effects.