5020777

Diving into Success With The Ripple Effects of Nutritional Education

The quest for perfection always intrudes on every swimmer's mind. In this never-ending

journey for the perfect stroke, every swimmer slices through the water with precision and grace,

all of our bodies a testament to countless hours of disciplined training in and out of the water.

However, things do not seem to change. Time does not drop. We do not feel that confidence we

should always have while racing at meets. We feel weak, tired, and run out. What if there was an

element just as crucial as the early morning laps and the relentless flip turns that was missing this

whole time?

As a young swimmer growing up modeling after my older senior peers, I was always

hungry for new competition and racing to try and beat the older kids. I always grinded out

practices, worked hard, and earned the respect I wanted–but something was missing. I was

leaving one major element out of my training and I never fully realized it until it started to affect

me at practice.

During my second year of swimming year-round, I started having bad acid reflux during

each practice and I could not figure out a solution. I tried going to the doctor, and I talked to my

parents, but what ended up being my true resolution was talking to my coach. After a relatable

and beneficial meeting on the importance of nutrition, I realized what was going wrong for me

outside of the pool. Instantly, my entire routine for fueling myself interchanged with healthy

alternatives before and after practice, and I saw pivotal changes to my performance levels even

as an adolescent swimmer.

As this greatly helped me as a child, I want to learn more about the importance nutrition

has in sports. I imagine a world where the sustenance fueling these aquatic athletes is not merely

1
 5020777

a routine of calories and proteins, but a finely tuned symphony of nutrients, each note playing its

part in the grand performance. This is the essence of my question: How does educating proper

nutritional values impact the athletic performance and attitude of adolescent swimmers?

Throughout the hectic schedule of a swimmer's everyday tasks, the most important factor

to set up for success every day is eating three whole meals daily. To some, this might come as

common knowledge, but the true emphasis this should have is often understated. According to an

article published by Guardian News & Media, “...most elite swimmers need to gobble between

3,000 and 6,000 calories a day just to replace the energy they use up in intense training” (Bee). In

comparison to the average person eating only 1,600 and 3,000, it is effortless to discern the

immense increase of calories recommended for elite swimmers to match their training intensities.

Having the ability to keep yourself physically refurbished while still working hard inside the

pool gives substantial benefits throughout the journey as a swimmer. Interviewee, Professor

Dawn Clifford, who holds a PhD, RDN, and Bachelor of Science in Nutrition and Dietetics at

Northern Arizona University, assimilated fresh knowledge on the importance of these key meals.

As she described it, “I think it's beyond just timing with workouts and timing with meets, just

eating every two to three hours throughout the day. Um, it's huge as far as like getting the

calories that you need to support your sport, but also, um, just having enough energy so that you

show up at practice ready to train hard”. With personal experience as a past collegiate swimmer

and years of profound knowledge, Dr. Clifford heavily stressed how powerful refilling that daily

calorie goal and that it “ …should just continue like every two to three hours. So that means

three meals and three snacks usually… so starting that at an early age is smart”. With these

routine meals and snacks, the benefits are guaranteed to be set in stone. The University of Kansas

2
 5020777

Health System, further explains these benefits: “Most athletes eat only 2-4 times a day. By eating

3 meals and 2-3 snacks daily, you can gain lean tissue, maintain energy levels, and recover at an

optimal rate” (“Sports Performance Nutrition for Athletes”). With benefits stemming from

learned and experienced knowledge, all swimmers, including adolescents, should always be

mindful of the advantages of implementing consistent eating habits into their busy routines.

Additionally, various factors remain that younger swimmers should incorporate into their newly

found swimming regimes.

Despite always being in the water, proper hydration is one of the key important factors

during competitive swimming. A common misconception amongst a majority of the sporting

population is the underestimation proper hydration has on day-to-day performances. As a result,

many younger athletes are not properly educated leading them to struggle inside and outside of

the water. As one might expect, “…the hydration needs of swimmers is higher than that of the

sedentary population. The higher the water temperature is, the higher the water loss in sweat will

be” (Domínguez). Regardless of being surrounded by the water twenty-four-seven, swimmers

have an elevated quota of water they must meet to match their daily vehement training. With

higher water temperatures to deal with alongside elevated heart rates, swimmers need to be

aware of the proper water intake they need for suitable results. According to an article published

by Swimming World, “With a lack of hydration, swimmers can experience early onset fatigue

during workouts, poorer response times, an increase in the risk of injuries, and sharp rise in the

risk of cramping both inside and outside the pool. Dehydration of any degree can negatively

affect a swimmer’s performance in the water” (Buchanan). Serious consequences derive from

dehydration that do not just include sub-par performance, but also serious health concerns. When

3
 5020777

interviewing Dr. Dawn Clifford, she also had an assortment of comments about the significance

of hydration:

If I had to pick one change, like if I was working with an athlete and they were like,

what's the one thing I could do? I would actually pick hydration because I think it's more

important than nutrition…First of all, swimmers are at the highest risk for dehydration

because they don't realize they're sweating. And then second, you'll see an immediate

effect in your performance when you're hydrated… hydration isn't something you just

bring your water bottle to practice. You're doing it all day long…if you really want to

maximize your performance, you're hydrating well all day long…I feel like that hydration

is just huge. And especially for swimmers because they don't realize how much body

fluid they're losing. (Clifford Personal Interview)

Not knowing when the human body is losing its total water supply while profusely sweating

away in the pool fosters detrimental outcomes for many unbeknownst athletes. In addition,

within a swimmer’s water bottle, there may be water alternatives and nutritional supplements

that can promote well-being.

A common trend in the swimming industry in the 21st century is the uncharted territories

of the supplements world. Supplements span a wider spectrum of sports than simply just

swimming, but with effects shrouded in mystery and a desolate valley of information available

for swimmers to access on their favorite pre-workouts, caffeinated drinks, and unknown powders

cloaked into question, this topic is key for the younger generations of swimmers to have a base

knowledge of what it is before they dive in too deep. The first substance that a towering

percentage of swimmers first encounter is caffeine. Caffeine usage holds a commonality in the

4
 5020777

modern age with the benefits of caffeine to most stemming from their daily wake-up call of

freshly brewed coffee, all the way to their third energy drink of the day to string along a whole

night of studying. But what is in it for swimmers? “Although there are few studies found on the

consumption of caffeine in swimmers, there is evidence that pre-race caffeine supplementation

may enhance swimming performance, but further studies into swimming sports are required to

know the dose and timing of pre-race caffeine intake that are effective for swimming events

since recent studies suggest that the ergogenic benefit of taking caffeine alone for repeated

200-m swimming performance appears limited” (Domínguez). Caffeine has shown to be

effective if taken at smart and safe levels at a more mature age. With a solidified presence

surrounded by the support of the swimming community, why would the swimming world not

encourage the general usage of caffeine mediums?

To help answer this question, an interview from one of Terrapins Swim Team's age group

coaches helps explain why there is not full support for the utilization of caffeine in the swimming

community. Doug Reed, a highly decorated and respected age group coach in the USA

swimming community and who holds a Bachelor of Physical Education & Kinesiology from Cal

Poly San Luis Obispo, elucidates, “...scientifically, like I learned through education, you know,

that caffeine is a stimulant and it dehydrates muscle cells. So, from a physiological standpoint, I

prefer no caffeine…even though it might give you that feeling of initial energy, in the long run,

what happens is when it closes down your cells, you can't have the same distribution of water

and minerals and vitamins that you need to keep those muscles functioning the way they need to

function.”. With vast experience with generations of young, talented athletes, Mr. Reed helps

elaborate from a scientific standpoint why an athlete feels the way they do after usage. Alongside

5
 5020777

muscle dehydration and the closing of cells, caffeine utilization still encompasses other side

effects outside of the pool as well. Sleep is a very prominent part of every sport and holds

considerable sustenance through every swimmer's recovery agenda. Unfortunately, caffeine

usage not only can induce poor performance, but it can also “...mask the sleepiness and sleep

deprivation can keep you chugging along a little while longer while putting off the inevitable

crash, encouraging less optimal sleep habits and short-cutting recovery” (Poirier). Not getting the

true amount of sleep on a day-to-day basis has infamous consequences that do not just take hits

on performance, but also overall mood and quality of life.

With caffeine benefits and detriments enclosed, that only leaves the supplement

discussion with the white elephant in the room, doping. Doping, also known as physically

enhancing drugs, persists on and holds a sustained presence in not only the swimming scene but

terrorizing all sports for about the past century. In swimming specifically, one of the more

popular doping agents is “Anabolic androgenic steroids (AAS) [and] are by far the most

prevalent performance-enhancing drugs to build muscle strength and lean muscle mass. Due to

scientific advances in detection sensitivity, AAS like testosterone, stanozolol, oxandrolone, and

nandrolone are readily detectable in athlete samples” (USADA). When athletes are faced with a

sudden halt in improvement and cannot seem to diagnose a certain issue, a lot of the time these

high-level competitors will try to take an easier way out. Unfortunately for them, usage of these

substances is co-delivered as a package of dangerous physiological, psychological, and

gender-specific side effects. Some of these include “Acne, hair loss, liver damage, and premature

closure of the growth centers of long bones (in adolescents) which may result in stunted growth.

Psychological [effects include] increased aggressiveness and sexual appetite…withdrawal from

6
 5020777

anabolic steroid usage… and depression and suicide” (USADA). As an athlete, it is crucial to

weigh out the benefits and costs of doping and decide whether or not you want to cheat the entire

sport out of a fair playing field of pure competition. As one of the main doping side effects takes

an immense toll on general mood, swimmers must understand that eating a routine agenda of

meals can help subsidize these consequences.

Swimmers' attitudes can fluctuate from time period to time period. However, with a set

routine of known meals they are going to eat, their moods could be enlightened toward a more

positive daily outlook. In accordance with an article published by Health News, it suggests,

“Without a doubt, the food you eat impacts your mood. Healthy food, in particular, works to fuel

your body and brain to work at their best. For example, the 'feel-good' neurotransmitter serotonin

is produced from the amino acid tryptophan, a key component of proteins found in foods like

eggs and poultry” (Olejarz). Always having a set calorie routine to replenish serotonin levels will

consistently play an obvious benefit through day-to-day activities helping out with younger

athletes’ confidence and morals towards this strenuous sport of swimming year-round. Professor

Clifford also shared her insight regarding a piece of comprehension with some of the signals the

human body transmits out when swimmers become hungry when she mentioned, “A lot of times

people, um, skip or ignore sort of the hunger that they get, but then their hunger comes out in

other symptoms and mood is one of them. It's really important to like, listen to all the symptoms

of hunger, um, so that you can really figure out how I feel and what I need to do”. A common

daily experience for a majority of the population is feeling that “hangry” sensation whenever

somebody has not eaten for some time. Explained perfectly, Clifford helps point out that these

mood swings are often underlying signals the human body sends out in order to refuel to proper

7
 5020777

levels. Affecting younger swimmers now instead of later additionally sets up longer-term

benefits down life’s eventual road. By intervening now and “altering dietary behaviors, nutrition

interventions during adolescence have the potential of affecting children at that time and later in

life” (Hoelscher). Seemingly a no-brainer to implement, swimmers at any level can still reap

these benefits to support an even healthier lifestyle than what the sport of swimming provides

already.

To solve the final piece of this nutritional puzzle, one last important topic has been

hidden behind the curtain to make its grand appearance. Eating nutritious snacks before and after

racing to replenish energy levels holds a lot more importance than some young swimmers may

truly realize. According to the largest international swimming federation, FINA, “Athletes

should try to find a range of foods to eat in the hours prior to competition that not only provide

extra energy during the event, but also feel 'right' in terms of curbing hunger, maintaining gut

comfort, and being convenient as well as practical” (Al Musallam). This means, every swimmer,

young to old, should have a constant cycle of food going through their system on an hourly basis.

In order to properly restore these glycogen levels (blood sugar) right after competition,

swimmers need to get something into their digestive systems to keep up with their needy

demands. As Interviewee Coach Reed stressed, “[an athlete should] always kind of keep some

carbs and protein in [their] body so that [they] are definitely keeping [their] blood sugar levels

even and allowing [their] body to repair and do what it needs to do with that energy source.” This

is a key factor to success for recovery or for repairing a worked body after a grueling practice.

Even Professor Clifford went on and reminisced about how she used to eat “tiny snacks like in

my swim bag and stuff to have like right after I'm done, especially during swims”. If younger

8
 5020777

swimmers acquire these cheat codes of express recovery tips and healthy natural foods for new

energy boosts, there will not be a limit to what heights they can take the sport of swimming

towards.

According to Professor Clifford, who writes in her book, Motivational Interviewing in

Nutrition and Fitness helps ask: “Think about positive behaviors that you do naturally without

any prompting…Why do you do it? IT is likely because the benefits of the behavior outweigh the

costs'' (Clifford and Curtis 9). Amongst the inquiry of How does educating proper nutritional

values impact the athletic performance and attitude of adolescent swimmers?, Mrs. Clifford's

statement helps reiterate that there are no downsides to uptaking new healthy routines and

challenges into daily life, especially starting at younger ages. With the benefits of a set

nutritional routine all laid out, paired with futile costs, there simply are no other answers besides

the corroborating effect leading to a healthy development as an aquatic athlete. Having a deeper

understanding of the behind-the-scenes of the entire sport of swimming helps benefit not only

younger swimmers but also helps progress this sport to new heights never seen before. Times

continue to develop faster, the competition rises and the increasing popularity of the sport of

swimming are all constructive building blocks helping pave a new younger generation’s path to

continue to elevate the sport of swimming. Teaching new nutritional values is just one small

positive step along this interminable quest to the highest level of this beautiful sport.

9
 5020777

Works Cited

Al Musallam, Husain. “Nutrition for Aquatic Athletes BOOKLET_v5 FINAL.” World Aquatics,

4 February 2021,

https://resources.fina.org/fina/document/2021/02/04/5c14b311-7eba-4d2b-9114-acf13d30

0683/nutrition_for_aquatic_athletes_booklet_v5_final.pdf. Accessed 19 February 2024.

Bee, Peta. "The Guardian and Observer guides to Getting Fit with Britain's medal winners: Part

1: Running & Swimming: Swimming: Nutrition tips: what to eat and when." Guardian

[London, England], 10 Jan. 2009, p. 65. Gale In Context: High School,

link.gale.com/apps/doc/A191858142/SUIC?u=wal55317&sid=bookmark-SUIC&xid=1a

75c6fd. Accessed 5 Feb. 2024.

Buchanan, Joseph. “Hydration and the Swimmer.” Swimming World, 2 August 2017,

https://www.swimmingworldmagazine.com/news/hydration-for-swimmers/. Accessed 18

March 2024.

Clifford, Dawn, and Laura Curtis. Motivational Interviewing in Nutrition and Fitness. Guilford

Publications, 2016.

Clifford, Dawn. Personal Interview. 13 March 2024.

Domínguez, Raúl. “Nutritional needs in the professional practice of swimming: a review.” NCBI,

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772075/. Accessed 19 February 2024.

Hoelscher, Deanna M., et al. "Designing effective nutrition interventions for adolescents. (Pippah

Supplement)." Journal of the American Dietetic Association, vol. 102, no. 3, Mar. 2002,

pp. S52+. Gale In Context: High School,

link.gale.com/apps/doc/A84143957/SUIC?u=wal55317&sid=bookmark-SUIC&xid=771

10
 5020777

0d724. Accessed 19 Feb. 2024.

Koivisto, Anu. “Nutrition for swimming.” PubMed, https://pubmed.ncbi.nlm.nih.gov/24903758/.

Accessed 19 February 2024.

Mandic, Gordana Furjan, et al. "Sports nutrition and doping factors in synchronized swimming:

parallel analysis among athletes and coaches." Journal of Sports Science and Medicine,

vol. 12, no. 4, Dec. 2013, pp. 753+. Gale In Context: High School,

link.gale.com/apps/doc/A353996612/SUIC?u=wal55317&sid=bookmark-SUIC&xid=0a

2b3c66. Accessed 19 Feb. 2024.

Olejarz, Jennifer. “Diet and Mental Health: How Food Affects Mood?” HealthNews, 6 February

2024,

https://healthnews.com/nutrition/healthy-eating/does-eating-healthy-make-you-happier/.

Accessed 18 March 2024.

Poirier, Olivier. “Should Swimmers Take Pre-Workout?” YourSwimLog.com,

https://www.yourswimlog.com/should-swimmers-take-pre-workout/. Accessed 18 March

2024.

Reed, Doug. Personal Interview. 18 March 2024.

“Sports Performance Nutrition for Athletes.” The University of Kansas Health System,

https://www.kansashealthsystem.com/news-room/blog/0001/01/athletes-nutrition-for-perf

ormance. Accessed 18 March 2024.

USADA. “2024-clean-sport-handbook.” USA Swimming,

https://www.usaswimming.org/docs/default-source/doping-controldocuments/medication

s/2024-clean-sport-handbook.pdf. Accessed 24 April 2024.

11