Superfoods are foods which are a natural powerhouse of dietary nutrients. These not only help you in shaving off those extra seconds but also help in improving your dry land training. We’ve put together some superfoods which we strongly believe in and highly recommend a swimmer to incorporate in his/her diet.

Berries

Berries are packed with antioxidants which help in reducing the oxidative damage caused due to the exercise induced stress. They are also rich in dietary fiber and minerals that aid the body in the prevention of cancer and other chronic diseases. Adding them to your breakfast bowls or smoothies does not only add colour to your meal but also gives a fresh burst of flavour.

Flaxseeds, chia seeds and walnuts

Seeds like chia seeds and flaxseeds are loaded with protein and dietary fibre. Chia seeds have the ability to absorb more than 12x their weight in water, thus allowing prolonged hydration and regulate the absorption of nutrients. Flaxseeds are known to reduce appetite because of the high fibre content and are also rich in omega-3 fatty acids.

Walnuts are rich in a diverse range of vitamins and minerals which promote high energy levels.

Kale

Kale is currently the most trending superfoods on the block. It is rich in all those nutrients that are important for a swimmer like iron, calcium and dietary fibre. They regulate the body’s inflammatory process which reduces the risks of cramps. It can be used in salads or smoothies as a mid-meal option.

Beetroot

Beet is rich in nitrates. Beetroot juice is common in athletes to ensure nitrate supplementation. Nitrate improves the efficiency of cells and thus muscles require lesser oxygen to function which delays onset of fatigue.

Whey protein

Whey protein can be categorized as a first class protein. They are not only rich in all essential amino acids but are also easily digested and absorbed by the body. It makes an excellent post workout snack because it helps in muscle and synthesis. These days the whey protein is available with beneficial add-ons like glutamine, BCAA, omega-3 fatty acids and herbal extracts which are a cherry on the top.

A great list of superfoods curated by keeping in mind the demands of a swimmer. Work them into your daily diets and seek for the competitive edge.

References

https://www.fina.org/sites/default/files/nutrition_for_aquatic_athletes_booklet_v5_final.pdf
https://www.p2life.com/blogs/blog/improve-your-swimmers-diet-with-these-8-superfoods

https://www.speedo.com/on/demandware.store/Sites-spdgbgbp-Site/en_JE/GeoShow-Content?cid=0e7ccdee-b75a-435f-9562-cb3adfcbfa0a
https://swimswam.com/super-charge-swimming-six-superfoods/
https://www.swimmingworldmagazine.com/news/10-foods-faster-swimming/
https://www.active.com/nutrition/articles/10-superfoods-for-endurance-athletes