Fuel for lane life
English localized content: Intro. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
Five elite swimmers, measured during heavy training, burned almost 5,600 calories a day and reported eating just over half of that. In the pool, the hard diet is the one where you eat more.
How much energy a swimmer uses
English localized content: How much energy a swimmer uses. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
How many carbohydrates swimmers need
English localized content: How many carbohydrates swimmers need. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
Protein: how much and when
English localized content: Protein: how much and when. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
Why you are always hungry after the pool
English localized content: Why you are always hungry after the pool. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
Iron and vitamin D: two tests not to skip
English localized content: Iron and vitamin D: two tests not to skip. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
When eating too little becomes a problem
English localized content: When eating too little becomes a problem. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
Example diet for competitive swimming
English localized content: Example diet for competitive swimming. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
At miscusi, the pool starts at the table
English localized content: At miscusi, the pool starts at the table. This section follows the Italian approved article and keeps the same scientific references, practical ranges and miscusi links for CMS localization.
Quick answers (FAQ)
How many calories should a swimmer eat?
It depends on training volume and intensity. The article gives practical ranges for energy, carbohydrates, protein, hydration and micronutrients, and recommends medical checks before supplements.
Why are you so hungry after the pool?
It depends on training volume and intensity. The article gives practical ranges for energy, carbohydrates, protein, hydration and micronutrients, and recommends medical checks before supplements.
How much should you drink when swimming?
It depends on training volume and intensity. The article gives practical ranges for energy, carbohydrates, protein, hydration and micronutrients, and recommends medical checks before supplements.
Does swimming make you lose weight?
It depends on training volume and intensity. The article gives practical ranges for energy, carbohydrates, protein, hydration and micronutrients, and recommends medical checks before supplements.
Should a swimmer take iron or vitamin D supplements?
It depends on training volume and intensity. The article gives practical ranges for energy, carbohydrates, protein, hydration and micronutrients, and recommends medical checks before supplements.
What diet should a recreational swimmer follow?
It depends on training volume and intensity. The article gives practical ranges for energy, carbohydrates, protein, hydration and micronutrients, and recommends medical checks before supplements.
Sources
Scientific and internal sources cited in this article.
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| 2. Herrmann SD, Willis EA, Ainsworth BE et al., 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities, Journal of Sport and Health Science, 2024, sezione attività in acqua. https://pacompendium.com/water-activities/ |
| 3. Shaw G, Boyd KT, Burke LM, Koivisto A, Nutrition for swimming, International Journal of Sport Nutrition and Exercise Metabolism, 2014. https://europepmc.org/article/MED/24903758 |
| 4. Thomas DT, Erdman KA, Burke LM, Nutrition and Athletic Performance, posizione congiunta ACSM, Academy of Nutrition and Dietetics e Dietitians of Canada, Medicine & Science in Sports & Exercise, 2016. https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/noap-position-paper.pdf |
| 5. White LJ, Dressendorfer RH, Holland E, McCoy SC, Ferguson MA, Increased caloric intake soon after exercise in cold water, International Journal of Sport Nutrition and Exercise Metabolism, 2005. https://europepmc.org/article/MED/15902988 |
| 6. King JA, Wasse LK, Stensel DJ, The acute effects of swimming on appetite, food intake, and plasma acylated ghrelin, Journal of Obesity, 2011. https://europepmc.org/article/MED/20953411 |
| 7. Grigg MJ, Thake CD, Allgrove JE et al., Influence of water-based exercise on energy intake, appetite, and appetite-related hormones in adults: a systematic review and meta-analysis, Appetite, 2023. https://europepmc.org/article/MED/36375602 |
| 8. Constantini NW, Arieli R, Chodick G, Dubnov-Raz G, High prevalence of vitamin D insufficiency in athletes and dancers, Clinical Journal of Sport Medicine, 2010. https://europepmc.org/article/MED/20818195 |
| 9. Dubnov-Raz G, Livne N, Raz R et al., Vitamin D concentrations and physical performance in competitive adolescent swimmers, Pediatric Exercise Science, 2014. https://europepmc.org/article/MED/24018897 |
| 10. Mountjoy M, Ackerman KE, Bailey DM et al., 2023 International Olympic Committee's consensus statement on Relative Energy Deficiency in Sport (REDs), British Journal of Sports Medicine, 2023. https://bjsm.bmj.com/content/57/17/1073 |
| 11. Klein DJ, McClain P, Montemorano V, Santacroce A, Pre-season nutritional intake and prevalence of low energy availability in NCAA Division III collegiate swimmers, Nutrients, 2023. https://europepmc.org/article/MED/37447154 |
| 12. VanHeest JL, Rodgers CD, Mahoney CE, De Souza MJ, Ovarian suppression impairs sport performance in junior elite female swimmers, Medicine & Science in Sports & Exercise, 2014. https://europepmc.org/article/MED/23846160 |
| 13. miscusi, analisi nutrizionale interna del menu, 2026 |
| 14. Maughan RJ, Dargavel LA, Hares R, Shirreffs SM, Water and salt balance of well-trained swimmers in training, International Journal of Sport Nutrition and Exercise Metabolism, 2009. https://europepmc.org/article/MED/20175429 |
| 15. Cox GR, Broad EM, Riley MD, Burke LM, Body mass changes and voluntary fluid intakes of elite level water polo players and swimmers, Journal of Science and Medicine in Sport, 2002. https://europepmc.org/article/MED/12413035 |