Nutrition for Tapering Annette Snow RD CD-N

Nutrition during taper is very critical to swimming fast. During taper, the body is given time to rest and recover to prepare for competition. As training is decreased, carbohydrate intake needs to be increased to maximize glycogen stores. These carbohydrates should be nutrient dense (high in nutrients and low in “empty calories”) such as whole grains, pasta, rice cereals, vegetables and fruits. It is also important to get adequate protein but not as much as recommended during the training season. Lean meats, beans and low fat dairy products are best. Protein is needed to repair and rebuild tissue but since your body isn’t working as hard during taper, the muscles are not broken as much. The extra protein intake at this point could be extra calories added unnecessarily and be stored as fat. Drinking adequate fluids to maintain hydration continues to be important. Urine should be clear or pale yellow in color.

Over the course of the training season, it may be o.k. to allow yourself a couple “cheat” foods per week (i.e. pizza, ice cream, chips, candy, etc.) however, during taper, it is best to have “zero cheats”. During taper, less calories are being burned therefore, calorie consumption should be decreased in proportion. This is to avoid potential weight gain which may impact your swim times in the pool. To decrease calorie intake, portion sizes should be reduced and high fat foods such as fried foods, high fat meats, whole milk dairy products and processed snack foods should be limited or avoided.

A good habit to develop is eating until you are satisfied and not too full and only eat when truly hungry! Also, many times we eat for reasons other than true hunger called “disconnected” eating. This is when one eats for emotional or environmental reasons. Eating because of sadness, loneliness, boredom, stress, social gatherings, watching TV or the clock shows the time of 12:00noon so “it’s time to eat” is disconnected eating. What should be said is “I am hungry, I should eat” or “I am not hungry so I should not eat.” Eat for the right reasons-to satisfy hunger and nourish the body.

You’ve worked hard all season and the end is no time to slack off. Stay focused and get ready for some amazing swims!

See article below from USA swimming for specific recommendations for age group swimmer vs. senior swimmers.