Shaw Gregory, Boyd Kevin T, Burke Louise M, Koivisto Anu
Dept. of Sports Nutrition, Australian Institute of Sport, Canberra, Australia.
Int J Sport Nutr Exerc Metab. 2014 Aug;24(4):360-72. doi: 10.1123/ijsnem.2014-0015. Epub 2014 Jun 5.
Swimming is a sport that requires considerable training commitment to reach individual performance goals. Nutrition requirements are specific to the macrocycle, microcycle, and individual session. Swimmers should ensure suitable energy availability to support training while maintaining long term health. Carbohydrate intake, both over the day and in relation to a workout, should be manipulated (3-10 g/kg of body mass/day) according to the fuel demands of training and the varying importance of undertaking these sessions with high carbohydrate availability. Swimmers should aim to consume 0.3 g of high-biological-value protein per kilogram of body mass immediately after key sessions and at regular intervals throughout the day to promote tissue adaptation. A mixed diet consisting of a variety of nutrient-dense food choices should be sufficient to meet the micronutrient requirements of most swimmers. Specific dietary supplements may prove beneficial to swimmers in unique situations, but should be tried only with the support of trained professionals. All swimmers, particularly adolescent and youth swimmers, are encouraged to focus on a well-planned diet to maximize training performance, which ensures sufficient energy availability especially during periods of growth and development. Swimmers are encouraged to avoid rapid weight fluctuations; rather, optimal body composition should be achieved over longer periods by modest dietary modifications that improve their food choices. During periods of reduced energy expenditure (taper, injury, off season) swimmers are encouraged to match energy intake to requirement. Swimmers undertaking demanding competition programs should ensure suitable recovery practices are used to maintain adequate glycogen stores over the entirety of the competition period.
游泳是一项需要投入大量训练才能实现个人成绩目标的运动。营养需求因大周期、小周期和单次训练课而异。游泳运动员应确保有合适的能量供应以支持训练，同时保持长期健康。碳水化合物的摄入量，无论是一天中的总量还是与一次训练相关的量，都应根据训练的能量需求以及在高碳水化合物供应情况下进行这些训练课的不同重要性进行调整（3 - 10克/千克体重/天）。游泳运动员应在关键训练课后立即以及全天定期摄入每千克体重0.3克的高生物价蛋白质，以促进组织适应。由各种营养丰富的食物选择组成的混合饮食应该足以满足大多数游泳运动员的微量营养素需求。特定的膳食补充剂在某些特殊情况下可能对游泳运动员有益，但仅应在专业人员的指导下尝试。鼓励所有游泳运动员，尤其是青少年游泳运动员，注重精心规划的饮食以最大化训练表现，这能确保充足的能量供应，特别是在生长发育阶段。鼓励游泳运动员避免体重快速波动；相反，应通过适度调整饮食以改善食物选择，在较长时间内实现最佳身体成分。在能量消耗减少的时期（减量期、受伤期、休赛期），鼓励游泳运动员使能量摄入与需求相匹配。参加高强度比赛项目的游泳运动员应确保采用合适的恢复措施，以在整个比赛期间维持充足的糖原储备。
