Nutrition Ignition - What to eat after heavy training
Training HARD is not about who can do the most amount of training, on the least amount of fuel.
All too often athletes become fixated on just one macronutrient.
But it's not about carbohydrates, protein or fat being superior to one another, it's about just eating food, real food. It's also about manipulating your macronutrient intake each day to match your training load and intensity of the session.
As a general rule, the greater the intensity, the greater the need for carbohydrates.
Therefore, before your key hard or long sessions, ensure you are having not only a pre-training snack with carbohydrates, but you are also sipping on a sports drink or using gels etc during the session to assist in maintaining the quality for the entire duration.
Additionally, ensure you are not only having protein post training but also include a serve of carbohydrates as well to replenish glycogen stores. This is particularly important if you are backing up with another swim in a relatively short time frame eg: afternoon swim and then another morning swim, or a double swim day.