The Basics of Nutrient Timing

One of the most common questions athletes ask about nutrition doesn’t actually have anything to do with food. It has to do with WHEN to eat the food. This is a great question, and the answers aren’t always 100% straightforward (like most things in life). However, there are guidelines and basics you can start with. Before we dive in, it’s important to note that there is no one-size-fits-all way to time nutrients. While one way might work for most swimmers, it may not work for you. Having a starting point, tracking your own individual experience, and making adjustments is the way to go.

Let’s start with some light science. Around competition time, your first focus will be carbohydrates, your second focus will be protein, and your third focus will be fats. This does NOT mean that carbohydrates are more important than the other two, or that fats are not important. What it DOES mean is that around exercise, prioritizing macronutrients in this order will likely benefit your performance (both in and out of the pool). Carbohydrates are your main focus because they are your main fuel source. During exercise, muscle glycogen particles are broken down. This frees glucose molecules that muscle cells use to produce adenosine triphosphate (ATP) required for muscle contraction. Complete proteins initiate protein synthesis in the body, which at its basic level is the process in which cells make proteins (which are responsible for all cell structure and function). And healthy fats (mostly polyunsaturated and monounsaturated) are used as an energy reserve, help absorb important vitamins/minerals, repair cells, reduce inflammation, and more. So you can see why although they aren’t our primary focus around exercise, they are still extremely important.

Now we’ll put this into practice, beginning with 3-4 hours before a competition/practice. Your goal is to eat a meal that includes complex carbohydrates, complete protein (all 9 essential amino acids), and healthy fats. One of the easiest ways to track how much to eat is by using the hand-measure system. We’ll get further into this a later time, but for now, just remember you can measure your carbohydrates by cupping your hand, veggies by the size of your fist, protein by the size of your palm, and fat by the size of your thumb (top to bottom). For example, a good starting point for a swimmer might be 3-4 cupped handfuls of carbohydrates, 1-2 fists of veggies, 1-2 palms of protein, and 1-2 thumbs of fat.

The composition and portion size of your meal will change as you get closer to competition/practice. About 1-2 hours before exercise, your portion sizes will decrease. You will also want to minimize fat and fiber. Why? Fat and fiber both slow digestion – not exactly what you want right before you’re about to get in the pool. So, your focus closer to exercise/competition is going to be on lower-fiber carbohydrates and quality sources of protein. Eating something in this window is better than nothing in order to restore glycogen levels, promote protein synthesis and maximize performance.

During competition/practice gets a little bit trickier. Now you want to limit your fat intake even further, focusing on quick digesting carbohydrates and protein sources. For older athletes, you will want to shoot for 30-45g of carbohydrates for every hour of activity, paired with about 15g of protein every hour. Note: this only applies if you are exercising for longer than 2 hours. Staying hydrated during these times is of utmost importance (see It’s All About Hydration for recommendations by weight). During exercise, you will need an additional 16-32 oz of liquid for every hour of activity. It is highly, highly (double whammy) recommended that you not only drink water, but also sports/electrolyte drinks. These are not only handy for replenishing things like sodium and potassium, but also contain carbohydrates. An easy option could be mixing flavorless protein powder into an electrolyte drink.

The post-competition/practice meal closely mirrors the meal 3-4 hours before. Again, a good starting point for a swimmer might be 3-4 cupped handfuls of carbohydrates, 1-2 fists of veggies, 1-2 palms of protein, and 1-2 thumbs of fat. However for this meal, don’t wait 3-4 hours after exercise. Try to get this one in as soon as you can. It was long thought that you only had a “45-minute anabolic window,” but recent research suggests you actually have 1-2 hours to maximize the effects of protein synthesis and glycogen restoration. So eat as soon as you can, but don’t sweat it if you’re in the 1-2 hour window.

If you need a little help starting with a solid nutrition foundation, that’s ok! It’s best to be honest with where you are at. If that’s you, hold off on nutrient timing, just for now. Wait until you’ve mastered fundamentals such as choosing whole foods, emphasizing veggies and lean protein, eating mindfully, etc. Check out the Nutrition for Developing Swim Athletes Power Point for some of the basics to start with.

For specific examples of foods you could choose for each of the meals discussed in this article, refer to the Swim Meet Nutrient Timing Power Point as well as the Grocery List. You can also refer to the Meal Timing – Practice and Meal Timing – Meets flow charts on the website. Nutrient timing isn’t easy. It will likely take some trial and error. But it could make that half-second difference you’ve been working towards.

Disclaimer:

All nutrition information presented and written within SwimStrongDryland.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health – care professional. Each individual’s dietary needs and restrictions are unique to the individual. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or supplement.