Aqua Feed Zone: Nutrition Essentials for Open-Water Swimmers

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The addition of a marathon 10K open-water swim race to this summer’s Beijing Olympics has generated quite the buzz among the growing population of competitive endurance swimmers. These swimmers often log in upwards of 55 miles of swim training each week to prepare for various open-water competitions worldwide, including San Diego’s annual La Jolla Rough Water Swim – which first made a name for itself in 1916, and has since became the largest rough-water competition in the United States. Whether you’d like to take on the Olympic 10K marathon swim challenge or perhaps go even farther by taking on the 34K+ swim across the English Channel, an understanding of ‘aqua’ fueling is critical to ensure a safe and successful swim.

Nutrition Preparation for Race Day

Carbo-loading protocols are appropriate for swimmers gearing up for distances from the 10K on. The athlete must coordinate a high-carbohydrate training diet (55-60% of daily intake) with a taper in training volume about two to three weeks out from race day; and then increase carbohydrate concentration by 25% while maintaining calorie balance during the final three days leading up to race day. By following carbo-loading protocols, the athlete can benefit from a 30-40% increase in muscle glycogen stores, which lowers the likelihood of hitting the wall mid-swim.

Regardless of race distance or carbo-loading protocols, a pre-swim meal is essential to protect against low blood sugars and that mental drain known as 'bonking,' especially if the athlete is coming off a fasting state and hasn't fueled in the past four hours. The purpose of a pre-race meal is to restock the 100 grams of carbohydrates (400 calories) usually stored within the liver, helping to elevate blood sugars and improve energy levels prior to the swim start.

Contrary to the high fiber recommendations that are provided from all corners of the health spectrum, athletes should limit intake of this nutrient to no more than 10 grams on race morning – as fiber takes longer to clear the gut and can leave the athlete’s stomach feeling heavy if large amounts are consumed pre-race. Stick to lower-fiber, ‘gut-friendly’ pre-race options such as plain toast, bananas, rice or corn-based cereal, pasta, and potatoes. To help mute hunger and stabilize blood sugars, inclusion of up to 25 grams of protein (e.g. half a cup of scrambled eggs with toast) and up to 20 grams of fat (e.g. two tablespoons of nut butter) is encouraged. Overall, athletes should aim at consuming 400-600 carbohydrate-focused calories in the two hours leading up to race start to optimize blood sugars and protect against early onset of muscle fatigue during the swim.

Aqua Feed Zone

After one hour of moderate-to-intense swimming, blood sugars will drop precipitating a mental ‘bonk’ as well as an increased risk of shivering and hypothermia – all of which can have a profound negative impact on performance. Because swim distances of 10K and beyond generally take the trained swimmer two or more hours to complete, feed zones are generally provided where coaches and support crew help mediate calorie and fluid intake off of a floating pontoon, dock, pier, anchored boat, or an escort boat for swims longer than 25K. During this summer’s Olympic Games, each athlete will have a designated coach using a “feeding pole” to distribute calories and fluids throughout the event.

It is estimated that swimmers racing at moderate to high intensity will expend 0.06-0.07 calories, per pound per minute, or on average 500-700 calories per hour. Replace 30 percent of these calories (approximately 150-200 calories) with carbohydrate-focused calories in the form of liquids and gels; along with implementation of small amounts of protein and fat (up to six grams each, per hour) as well as some solids appropriate for longer races.

In cases where aid stations are few and far between, or escort boats are not allowed, athletes may need to stuff gels into their suits (allowing two per hour in case a feeding is missed or one is lost during swimming). The gel packs should be prepared pre-swim by cutting a small incision to allow for easier access during the race. An alternative is to place several gels into a four-ounce gel flask, diluted down with water to allow for ease of exit, and stuff the flask into the suit or a pocket in the suit.

Note that sweat rates for swimmers average around 125 milliliters (four ounces) per kilometer swum: which means that during a 10K event, about 40 ounces of fluid (including a total of 500-1000 milligrams of electrolytes, specifically sodium) is generally needed for distribution.

All and all, it is very important that during training the athlete practice with the nutrition products they plan to use on race day, as well as proper feeding mechanics, which can be broken down into the following four stages:

1. Seek & Spot: Swimmers spot their coaches at the feeding station.
2. Reach & Roll: Swimmers grab cups or bottles from coach/feeding stick and roll onto their backs to initiate feeding.
3. Gulp & Go: Swimmers swallow their nutrition quickly and continue swimming within two to three strokes.
4. Toss & Turn: Swimmers toss their cups/bottles and sight before turning over to continue swimming.

Carbo-Loading Menu:

Breakfast: A bowl of Special K® cereal topped with sliced bananas and nonfat milk or soymilk. Serve with 100% fruit juice.
Snack: A bagel topped with a smear of peanut butter and honey. Drink a glass of low-fat chocolate milk or soymilk with the snack.
Lunch: A bean & rice burrito served with water.
Snack: A handful of sourdough pretzels served with a glass of 100% fruit juice.
Dinner: A plate of spaghetti marinara served with a slice of Italian bread and water.

Achieve 100 grams of carbohydrates with:
• A fruit smoothie prepared with one cup 100% juice, one cup low-fat vanilla yogurt, & one large banana.
• An energy bar plus 16 ounces 100% fruit juice.
• One bagel topped with one tablespoon nut butter, one tablespoon honey, and one sliced banana.

Want more swim nutrition tips? Kim Mueller, owner of Fuel Factor Nutrition (www.Fuel-Factor.com), is a Registered Dietitian & Exercise Physiologist who has helped many athletes nutritionally prepare for swims across the English Channel and other open-water swims worldwide. Customized menu planning, nutrition coaching, and health/sport enhancement programs are available to active individuals worldwide. Kim can be contacted at kim@Fuel-Factor.com.

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