{"id":8722,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/swimming-nutrition-guide\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"swimming-nutrition-guide","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/swimming-nutrition-guide\/","title":{"rendered":"Swimming Nutrition Guide"},"content":{"rendered":"<p><!-- a { font-weight: bold; } h3 { font-weight: bold; } table { width: 100%; } table, td, th { padding: 10px; border: 1px solid black; } th { font-weight: bold; background-color: #EFE600; color: black; padding: 10px; vertical-align: center; } td { vertical-align: top; } --><\/p>\n<h3>Train as you race!<\/h3>\n<p>Whether you decide to tackle a 750m or 10km swim, there are certain elements you need to give serious thought to; your training and your nutrition. Don\u2019t let those hard-earned pool sessions go to waste with poor nutritional strategies. Your nutrition will be the make or break when it comes to not just surviving the meters but actually enjoying the event when race day comes and being able to train without fatigue. We\u2019ve put together the key nutritional considerations to help you fuel your training days and chosen event itself.<\/p>\n<h3><\/h3>\n<h3>FUELLING YOUR TRAINING<\/h3>\n<p><strong><span style=\"font-size: medium;\">Key Consideration: Train as you race!<\/span><\/strong><\/p>\n<p>Testing nutrition strategies before race day is essential for the following reasons:<\/p>\n<ul>\n<li><strong>Morning fuel: <\/strong>Your breakfast will be one of the most important meals you consume and will ensure you are fully fuelled when you first hit the water, so make sure you are comfortable with it and it works for you.<\/li>\n<li><strong>On the go feeding: <\/strong>Fuelling during long swims over 5k is key, so get confident at consuming gels and fluid whilst swimming.<\/li>\n<li><strong>Carbohydrate intake: <\/strong>Since your body can only store enough carbohydrate for up to 90-120 minutes you will need to intake up to 60-90g of carbohydrate per hour during prolonged exercise (over 90 minutes) to maintain carbohydrate supply to your muscles<sup>(1)<\/sup>. If you\u2019re not used to consuming this much carbohydrate during exercise it is a good idea to test it out to ensure the body is capable.<\/li>\n<li><strong>Sweat rate: <\/strong>How much you sweat will dictate how much fluid you need to take-in. Aim to not lose any more than 2-3% of your body mass to maintain hydration and be ready to train the next day<sup>(2)<\/sup>.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: medium;\">Below is an example nutrition guide to follow around your training:<\/span><\/strong><\/p>\n<table style=\"width: 100%;\" border=\"1\">\n<tbody>\n<tr>\n<th><\/th>\n<th><strong>Pre Training<\/strong><\/th>\n<th><strong>During your swims<\/strong><\/th>\n<th><strong>Post Training<\/strong><\/th>\n<\/tr>\n<tr>\n<td><strong>Hydration<\/strong><\/td>\n<td>Ensure you are fully hydrated before each training session. Drink 500 \u2013 1000ml of fluid at least 4 hours prior to your swim. Use\u00a0<span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a><\/span> or <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Hydro<\/span><\/a><\/span> to increase fluid retention.<\/td>\n<td>Work out how much you are sweating (per hour). Try not to lose more than 2-3% of your body mass through sweating. This usually means drinking 500 ml of <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a><\/span> per hour depending on temperature. For shorter swims, use <a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Hydro<\/span><\/a> to focus on replacing electrolytes lost through sweat. Always make sure you have a bottle at the side of the pool.<\/td>\n<td>To ensure that we are fully recovered to train again, aim to replace 1.5% of the fluid lost through sweating<sup>(3)<\/sup>. Always make sure to weigh yourself before and after your swim.<\/td>\n<\/tr>\n<tr>\n<td><strong>Energy<\/strong><\/td>\n<td>Fuel for the work required throughout your training weeks<sup>(4)<\/sup>. During short or low intense sessions, reduce carbohydrate intake. However, it\u2019s important to practice your race-day fuelling plan during longer sessions, so that your body adapts to the work. Here, have a carbohydrate-based snack 3-4 hours before such as porridge, breads and yoghurts. A <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Isotonic Energy Gel<\/span><\/a><\/span> 30 minutes before can help top up your energy stores<\/td>\n<td>For shorter swims focus on electrolyte and fluid intake before the start. For longer swims, aim to take on 60-90g of carbohydrate per hour. This can come from 3 <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Isotonic Energy Gels<\/span><\/a><\/span>, which can be taken without the need for fluid. Find out the combination that works for you during training. Make sure you have gels ready by the pool.<\/td>\n<td>If you\u2019ve had a tough session, replenish your carbohydrate stores with 1.2 g\/kg of carbohydrates, starting within 30 minutes of finishing your swim.<\/td>\n<\/tr>\n<tr>\n<td><strong>Recovery<\/strong><\/td>\n<td>Ensure that you rest well between swims as this is where adaptations take place. Overtraining is common in endurance swimmers. Aim to get the same amount of sleep each night throughout your training period.<\/td>\n<td>N\/A<\/td>\n<td>Recovery starts within 30 minutes of finishing your swim. Take <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">REGO Rapid Recovery<\/span><\/a><\/span> to replace glycogen and electrolyte stores. Finally, ensure that your post training meal contains balanced carbohydrates, protein and vegetables.<\/td>\n<\/tr>\n<tr>\n<td><strong>Caffeine<\/strong><\/td>\n<td><span class=\"TextRun Highlight SCXW12342041 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW12342041 BCX9\">A pre training<\/span><span class=\"NormalTextRun SCXW12342041 BCX9\" data-ccp-charstyle=\"apple-converted-space\" data-ccp-charstyle-defn=\"{&quot;ObjectId&quot;:&quot;2dde3d2e-69b6-478b-9b51-0b83d25176a4|152&quot;,&quot;ClassId&quot;:1073872969,&quot;Properties&quot;:[469775450,&quot;apple-converted-space&quot;,201340122,&quot;1&quot;,134233614,&quot;true&quot;,469778129,&quot;apple-converted-space&quot;,335572020,&quot;1&quot;,469778324,&quot;Default Paragraph Font&quot;]}\">\u202f<\/span><\/span><a class=\"Hyperlink SCXW12342041 BCX9\" href=\"https:\/\/www.scienceinsport.com\/beta-fuel-nootropics-pack\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW12342041 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW12342041 BCX9\" data-ccp-charstyle=\"Hyperlink\">Beta Fuel Nootropics<\/span><\/span><span class=\"TextRun Highlight Underlined SCXW12342041 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW12342041 BCX9\" data-ccp-charstyle=\"Hyperlink\">\u202f<\/span><\/span><\/a><span class=\"TextRun Highlight SCXW12342041 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW12342041 BCX9\">can help decrease your <\/span><span class=\"NormalTextRun SCXW12342041 BCX9\">perception<\/span><span class=\"NormalTextRun SCXW12342041 BCX9\"> of fatigue and increase concentration during your swims. Take 30 minutes before your session<\/span><\/span><span class=\"EOP SCXW12342041 BCX9\" data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/td>\n<td>N\/A<\/td>\n<td>N\/A<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<h3>RACE DAY<\/h3>\n<p><span style=\"font-size: medium;\"><strong>Key Consideration 1: Build-up Strategies; the Importance of carbohydrate<\/strong><\/span><\/p>\n<p>Our muscles can store up to 400-500g or around 2000kcal of glycogen to be used as energy. Glycogen is the main fuel you will use during your race and is stored when you eat carbohydrate. To make sure these stores are fully loaded, reducing the onset of fatigue, you can step up your overall carbohydrate intake in the 48 hours before the event, especially if you\u2019re swimming over a longer distance.<\/p>\n<p>To do this, increase your carbohydrate portions at meal times, including foods such as rice, potatoes, pasta and cereals and add carbohydrate snacks in-between, such as cereal bars, fruit, or carbohydrate drinks such as <a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a>. Aim for 8-10g of carbohydrate per kilo of your body mass, per day.<\/p>\n<p>Below is an example plan for a typical 70kg long distance swimmer, providing 3500kcal, loading with 600g carbohydrates &#8211; great the day before a race:<\/p>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Breakfast<\/strong><\/td>\n<td>2 Slices toast; 1 cup of cereal with milk; 1 medium banana; 250ml fruit juice<\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/td>\n<td>Plain scone with butter; 500ml <a href=\"http:\/\/www.scienceinsport.com\/shop-by-need\/energy\/go-energy-powders\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Energy<\/span><\/a><\/td>\n<\/tr>\n<tr>\n<td><strong>Lunch<\/strong><\/td>\n<td>2x 6 inch wrap (choice of filling); low fat yoghurt and fruit<\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/td>\n<td>Smoothie: Banana; yoghurt; honey; granola<\/td>\n<\/tr>\n<tr>\n<td><strong>Dinner<\/strong><\/td>\n<td>2x cups whole grain rice with chicken in a tomato sauce; 3x slices garlic bread<\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/td>\n<td>Toasted muffin with almond butter; <a href=\"https:\/\/www.scienceinsport.com\/sis-go-energy-bar-mini-30-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Energy Bar<\/span><\/a> (65g)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: medium;\"><strong>Key Consideration 2: Pre-Race<\/strong><\/span><\/p>\n<p><strong>Breakfast:<\/strong> Have breakfast 2-3 hours before the race. This should be mainly carbohydrate based as our glycogen stores decrease over night. Don\u2019t leave breakfast too late as this could cause stomach cramps early on in the swim. This should involve normal breakfast foods that you\u2019re accustomed to such as toast, cereals and juices.<\/p>\n<p><strong>Hydration:<\/strong> Pre-race hydration is key. Aim to drink 500ml-1000ml of fluid in the build-up to the race, ideally 500ml 2-3 hours at breakfast and 500ml in the build-up to the event. Don\u2019t drink just water, <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a><\/span> or <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Hydro<\/span><\/a><\/span> can increase fluid absorption and retention, while topping up sodium stores.<\/p>\n<p><strong>Snacking:<\/strong> A pre-race snack is perfect to ensure we don&#8217;t eat everything at once for breakfast, which could cause stomach discomfort. An <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Isotonic Energy Gel<\/span><\/a><\/span> can help give you that start by by loading with an extra 22g of easily digestible carbohydrate to replenish glycogen stores and physically prepare you for the race ahead. It might not be a good idea to have solid food just before you hit the water, so give it plenty of time.<\/p>\n<p><span style=\"font-size: medium;\"><strong>Key Consideration 3: During the Race<\/strong><\/span><\/p>\n<p>For shorter swims less than 90 minutes under 5km, focus on hydration and electrolyte intake pre-race. <span class=\"TextRun Highlight SCXW263441631 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW263441631 BCX9\">If you have trained using a caffeine product such as the\u202f<\/span><\/span><a class=\"Hyperlink SCXW263441631 BCX9\" href=\"https:\/\/www.scienceinsport.com\/beta-fuel-nootropics-pack\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW263441631 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW263441631 BCX9\" data-ccp-charstyle=\"Hyperlink\">Beta Fuel Nootropics<\/span><\/span><\/a><span class=\"TextRun Highlight SCXW263441631 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW263441631 BCX9\">, this should be taken just before the race to kick in and last you short length of the race.<\/span><\/span><\/p>\n<p>For longer swims over 5km, focus on hydration and carbohydrate intake. Our bodies can absorb around 60-90g of carbohydrate per hour so know how long you\u2019ll be in the water and pack enough nutrition to see you through to the end. Here, caffeine should be taken towards the end of your race to give you increased mental stimulation.<\/p>\n<p>The tables below provide an example nutrition plan during the race. Most importantly, don\u2019t try this nutrition plan on race day for first time.<\/p>\n<p><strong><span style=\"font-size: medium;\">Shorter Races (&lt;90 Mins)<\/span><\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<th>Event Day (&lt;90min)<\/th>\n<th>During Race<\/th>\n<\/tr>\n<tr>\n<td><strong>Hydration<\/strong><\/td>\n<td>\n<ul>\n<li>Taking on fluid is not always possible during shorter, open water races. If in the pool, aim to take in 500 ml of fluid per hour depending on sweat rate and temperature\/humidity<\/li>\n<li>Hydrate using an electrolyte drink: <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Hydro<\/span><\/a><\/span> provides a precise 30mmol\/L of Sodium, which will help retain the fluid<\/li>\n<li><span class=\"TextRun Highlight SCXW167645765 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW167645765 BCX9\">For an extra lift at the start of the race, consume a<\/span> <\/span><a class=\"Hyperlink SCXW167645765 BCX9\" href=\"https:\/\/www.scienceinsport.com\/beta-fuel-nootropics-pack\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW167645765 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW167645765 BCX9\" data-ccp-charstyle=\"Hyperlink\">Beta Fuel Nootropics<\/span><\/span><\/a><span class=\"TextRun Highlight SCXW167645765 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"> <span class=\"NormalTextRun SCXW167645765 BCX9\">which may increase concentration and endurance performance<\/span><\/span><span class=\"EOP SCXW167645765 BCX9\" data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><strong>Energy<\/strong><\/td>\n<td>\n<ul>\n<li><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a> can be consumed throughout shorter races by keeping a bottle at the side of the pool. This contains carbohydrates for energy, but will also help absorb the electrolytes into the system<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h4>Longer Races (&gt;90 min)<\/h4>\n<table>\n<tbody>\n<tr>\n<th>Event Day (&gt;90min)<\/th>\n<th>During Race<\/th>\n<\/tr>\n<tr>\n<td><strong>Hydration<\/strong><\/td>\n<td>\n<ul>\n<li>Due to difficulties of fluid intake during swimming, focus on energy. However, if the race permits aim for 500 ml of fluid per hour depending on sweat rate. This depends if feed stations are available.<\/li>\n<li>Hydrate using an electrolyte drink: <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Hydro<\/span><\/a><\/span> provides a precise 30mmol\/L of Sodium, which will help retain the fluid<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><strong>Energy<\/strong><\/td>\n<td>\n<ul>\n<li>Aim to take on 60-90g carbohydrate per hour. This is usually achieved through energy gels and carbohydrate-electrolyte drinks<\/li>\n<li>Along with appropriate hydration and fluid intake, this could come from: 3x <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Isotonic Energy gels or 1x 500ml <\/span><\/a><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\"> &amp; 2x GO Isotonic energy gels<\/span><\/a><\/span><\/li>\n<li>SiS GO Isotonic gels are preferred by endurance swimmers as they easily consumed during the race and are absorbed quickly to provide fast energy without the need for fluid<\/li>\n<li>In the last hour of the race consume an <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">GO Hydro + Caffeine <\/span><\/a><\/span>(75mg) which may increase concentration and endurance performance<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<hr \/>\n<h3>POST-TRAINING \/ RACING: RECOVERY<\/h3>\n<p>After training or competition, the body will be in a state of depletion; to reduce fatigue, the risk of injury and promote physiological adaptations it is important to recover well by refuelling and getting enough rest. Consider these three key points for the ultimate post-swim recovery:<\/p>\n<ul>\n<li><strong>Refuel: <\/strong>The capacity of your muscles to absorb and store nutrients is increased 30-60 minutes post-exercise, so it is important to replace carbohydrates and provide protein and electrolytes within this time. This can be done with \u201creal food\u201d such as carbohydrate (e.g. rice, pasta, breads etc) and protein options (e.g. greek yoghurt, chicken, fish etc), however this is not always possible or palatable immediately after training or a race. <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">REGO Rapid Recovery<\/span><\/a><\/span> provides the body with 23g of carbohydrate, 20g of protein and 1 gram of salt, which is what the body needs to begin the adaptation and recovery process after training and competition.<\/li>\n<li><strong>Food: <\/strong>Take on a full carbohydrate based meal within 1 hour of finishing a tough training swim or race. This should also include a source of protein and plenty of vegetables.<\/li>\n<li><strong>Always plan ahead: <\/strong>Pre-planning your meals or snacks after training ensures that you can take advantage of the 30-60 minute recovery window. If you have to drive back from a race or are heading to the pool straight after work, ensure you have the appropriate meals with you. Have <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\" target=\"blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\">REGO Rapid Recovery<\/span><\/a><\/span> pre-mixed in your kitbag for when you finish training and competition.<\/li>\n<li><strong>Don\u2019t forget protein before sleep: <\/strong>Sleep is one of the most important aspects of recovery. During sleep, it is also important to have the muscles to have a supply of protein (i.e. amino acids) to help the muscle recovery. Consuming 40g of\u202f<a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\"><b><span data-contrast=\"none\">REGO Rapid Recovery <\/span><\/b><\/a><span data-contrast=\"none\">\u202fpre\u202fprior to sleep can help to deliver a sustained supply of amino acids during the overnight period.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>References<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ol>\n<li>Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise.\u00a0<em>Sports Medicine<\/em>,\u00a0<em>44<\/em>(1), 25-33.<\/li>\n<li>Casa, D. J., DeMartini, J. K., Bergeron, M. F., Csillan, D., Eichner, E. R., Lopez, R. M. &amp; Yeargin, S. W. (2015). National Athletic Trainers&#8217; Association position statement: exertional heat illnesses.\u00a0<em>Journal of Athletic Training<\/em>,\u00a0<em>50<\/em>(9), 986-1000.<\/li>\n<li>Baker, L. B., &amp; Jeukendrup, A. E. (2014). Optimal composition of fluid\u2010replacement beverages.\u00a0<em>Comprehensive Physiology<\/em>, 4, 575-630<\/li>\n<li>Impey, S. G., Hammond, K. M., Shepherd, S. O., Sharples, A. P., Stewart, C., Limb, M., &#8230; &amp; Close, G. L. (2016). Fuel for the work required: a practical approach to amalgamating train\u2010low paradigms for endurance athletes.\u00a0<em>Physiological reports<\/em>,\u00a0<em>4<\/em>(10), e12803.<\/li>\n<li>Thomas, D. T., Erdman, K. A., &amp; Burke, L. M. (2016). Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: Nutrition and athletic performance.\u00a0<em>Journal of the Academy of Nutrition and Dietetics<\/em>,\u00a0<em>116<\/em>(3), 501-528.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Nutrition for Swimming. Learn key nutritional considerations to help fuel your training days and chosen event. 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