Water sports are Classic swimming, technical swimming, synchronized swimming, water polo (diving), diving (free diving), free diving, underwater shooting. There is also aqua aerobic, although this is considered a type of workout and not a sport. The energy needs of water sports practitioners are tremendous and vary depending on the daily exercises, the training period, the athlete’s gender, age, and height. The primary fuel used during training or racing is, of course, carbohydrates.
The importance of these is, therefore, of prime importance to athletes. Carbohydrates should cover 60-65% of athletes’ daily diet. Especially in short duration and strenuous exercise in a training phase or a quick race requiring maximum athletic effort, carbohydrates are the primary source of energy. Fats should cover 20-25% of athletes’ daily diet. They have the most crucial role in the production of power in long-term exercise or racing and of medium or low intensity.
Also, the more trained an athlete is, the higher the lipid utilization potential. Proteins should cover 10-15% of athletes’ daily diet. The primary role of proteins is to repair the damage caused to muscle tissue (small injuries) while simultaneously increasing muscle size while providing small amounts of energy for muscle contraction. Systematically trained athletes may need more than the recommended daily intake of vitamins and minerals. But due to their high-calorie intake daily, these needs are usually met.
However, it is not prohibited to take a multivitamin formulation as a supplement during periods of intense training. Female athletes are more vulnerable to calcium and iron deficiencies. So they can increase calcium intake by consuming low-fat milk & yogurt, lean cheese, fish, legumes. And to boost iron, they can consume lean meat, liver, nuts, dried fruits, cereals, green leafy vegetables. One of the essential points about water sports compared to other games is water. This is because athletes who are always in the water are slow to feel thirsty because of the humid environment.
This is how large amounts of fluid are lost through sweating, and when an athlete feels thirsty, he is, unfortunately, a lagging indicator of dehydration. So, in addition to soaking them in the day they need to be increased, it is also essential to soak them during training, between exercises. Practitioners should always have a bottle of water or a sports drink with them, avoid carbonated beverages because carbonate inflates the stomach and thus reduces fluid intake. And for the end, here are some useful tips for water sports practitioners.
• A light breakfast, such as toasts with honey, is recommended before breakfast. It is advisable to avoid milk because it is indigestible. • Immediately after the end of the training, it is advisable to consume a fruit or a glass of natural juice or a sports drink.
• If the workout is in the afternoon, the previous big meal must have been at least 3 hours before.
• Bladder emptying before training or racing. This article provides general information and not recommendations. The specific individual needs of each athlete are different.