The nutritional needs of swimmers and divers have outstanding characteristics.
The heat demand is large. Swimming is an underwater sport. Because the resistance of water is greater than that of air, and the water temperature is generally between 20 and 26℃ when swimming, which is lower than the body temperature, the heat transfer capacity of water is 25 times faster than that of air, so the energy consumption of swimming is much higher than that of land sports under the same conditions. The average recommended energy intake of Chinese swimmers is 4200 kcal/day (short distance) and ≥4700 kcal/day (long distance).
High intake of carbohydrates (sugar). Swimmers engaged in intensive exercise training should consume more than 60% of the total energy, and ensure that athletes consume at least 500 grams of sugar every day, especially in the first 2 hours after exercise, so as to promote the recovery of body fatigue.
Protein's supplement is very important to maintain lean body weight and muscle strength and the competitive ability of swimmers and divers. The intake of protein should be appropriately increased to 1.5 ~ 2.0g/kg body weight.
Iron supplement. Sports anemia is a common medical problem for athletes of this kind of events, and its main reason is the increase of iron consumption and insufficient supplement. During the period of heavy exercise, athletes should pay attention to supplementing high-quality iron, which can effectively prevent the decline of hemoglobin and ferritin. At the same time, the nutritional status of athletes should be monitored regularly during high-intensity training.
In addition, diving is a high-tech project. In order to gain biomechanical advantages, make movements more difficult, easier to complete and more graceful, it is usually necessary to reduce and control their own weight. Simple weight control should focus on slow negative energy balance, and the reduced body composition should be fat as much as possible. The latest research shows that individualized diet intervention combined with the use of slimming series foods, such as konjac food, composite electrolyte supplements, composite energy particles, etc., can significantly reduce the psychological pressure and metabolic disorder caused by hunger, and at the same time ensure sufficient energy and water for muscles quickly and effectively in the process of losing weight, thus ensuring athletes to participate in training and competition in the best state.