Swimmer’s Athletes Case Study

Posted: January 5th, 2023

Swimmer’s Athletes Case Study

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Abstract

The effectiveness in performing any specific exercise demands the guidance of the various individuals who have substantial knowledge as well as experienced in the particular field. This does not spare out the sports activities in modern society, requiring the athletes in whichever sports activities to be guided on specific aspects such as health and nutrition. This is a core factor since physical fitness is paramount to the athlete’s effectiveness in whatever sports competition they are involved in. Therefore, this paper will describe an incidence of an athlete in sports competition before addressing the various training, energy sources, nutrition, energy macronutrient, fluid requirement, and ergogenic aids. The paper will also provide recommendations to the multiple issues faced by the swimmers in both training and competitions.

.Swimmer’s Athletes case study

Athletes profile and physique

The case study involves a 28-year-old male who is well known as David. As illustrated in the case study, David is an open water swimmer, engaged in a rigorous exercise to help him prepare for the forthcoming competitions entitled the Rottnest Channel swim solo due in four months. David is currently weighing 78 kilograms in weight and has an average height of 185 centimeters. Body Mass Index is an essential factor in sports, particularly swimming, as it checks on the fitness to the games. It is computed through the division an individual’s body weight in Kilograms against height in meters squared (Kg/m²). Therefore, David’s Body Mass Index is 22.79. According to the Body Mass Index, David is normal and healthy. The skinfold results obtained from a summation of seven skinfolds indicate a length of 48 millimeters. David is physically fit for the swimming competition according to the Body Mass Index. Since he lacks a large body, it increases the body surface area encountered with water causing which consequently reduces the speed within the amount of mechanical power. David’s height is fit for the competition since he only requires less energy per stroke than shorter individuals, and they can finish the race at an arms stretch.

Training

Swimming competition requires the competitors to undergo strength training since swimming competition is set to swim a certain distance within the constraints of a given stroke more rapidly than the competitors. Therefore, this demands a swimmer to achieve and maintain the highest average velocity to be guaranteed for the winning of the competition. Since swimming requires the engagement of the major muscle groups such as legs, hips, legs, and abdominals, much interval swimming training is necessary to build up more strength as well as burn calories (Bakayev et al., 2018). The training should be done periodically and involve rapid swimming at a relatively shorter period than slow swimming within a relatively long period. The individuals aspiring to get involved in the swimming competition should also get involved in regular physical training such as warm-ups and workout, which flexes out the muscles as well as reduces the calories and the much-accumulated fats. The physical exercise on work out and warm-ups should be conducted daily for an average period of five to ten minutes. 

Energy sources

The average body function is powered by the Adenosine Triphosphate (ATP) as it provides the immediate energy required for daily activities. The primary energy ATP is supplemented by various secondary energy sources; Phosphocreatine systems (PC), lactic acid systems, and aerobic systems. Park (2019) attests that the secondary energy sources are essential in replenishing the ATPs’ broken down for the individual performing an activity. Since the secondary sources can be involved during an action, the proportion they are engaged in is determined by the intensity of the exercise and the energy requirement.

The lactic acid system (anaerobic) is the predominant fuel for the various short distance swim, for instance, 100-200 meters. This is accrued to the fact its production is the fastest and does not require oxygen for a generation. The ultimate use of anaerobic culminates in the glucose release in the muscle glycogen (Park, 2019). The glucose generated is thus broken down into lactic acid, which then releases the Adenosine triphosphate. Upon releasing lactic acid, it is either transported for oxidation to energy or transferred to the liver for glucose regeneration in instances when there is energy production from various sources. The production of lactic acid is deemed to last for relatively 1-3 minutes.

 An effective training enhances the effectiveness of the energy systems capability as well as the efficiency, which is much demanded in competition. Aerobic energy is primarily used in the exercise of swimmers and is effective for recovery swims during training and cooling instances following the end of the session (Park, 2019). Aerobic energy is also essential in the swimmers’ training for the 200-1500 meters competitions that last for around 30 minutes.

Nutrition

Nutrition is an essential aspect for the individuals involved with swimming activities as it demands massive amounts of energy. As projected in various studies, an individual engaged in swimming is likely to burn at least 5,000 calories within four hours of swimming. Therefore, this forms the basis of the energy requirements to supplement the calories lost and the energy requirements (Penggalih et al., 2019). According to the nutritionist’s postulations, the various swimmers engaged with intense training should have four to seven meals daily. This, however, applies to the individuals who are actively training every day for a minimum of 2 hours. The food consumed during this intense should be relatively easy to digest since large meals escalate the lethargic feeling among the swimmers hence the performance inhibition.

Therefore the diet intake for swimmers is a significant concern among the swimmers where the swimmers are demanded dietary discipline. As per the nutritionist’s postulations, the swimmers should consume something even if they are tired or anxious about consuming a specific meal (Penggalih et al., 2019). The nutritionist’s advice for morning breakfast is essential in kick-starting the metabolism, hence aiding the body’s adjustments to maximize the individual training and, consequently, the performance in the real-time competition.

Swimmers should take a meal before engaging in any swimming competition as it improves performance compared to exercising in a fasted state. The meals should be taken in a period of approximately three to four hours to allow for digestion as well as the supply of energy. The meals consumed by the swimmer should be controlled to prevent undigested food before the competition as well as hunger; hence the recommended food meals being postulated to contain 500 to 1000 calories (Penggalih et al., 2019). The meals also should have a high amount of carbohydrates in the complex form, which is easily digestible hence facilitating the faster rate of energy products required during the active exercise. The various concentrated sugars should not be consumed by the swimmers 2 hours prior to the swimming competition. They draw fluid into the gastrointestinal tract, contributing to dehydration, cramping, and nausea.

Energy and macronutrient requirement

Carbohydrates are essential in the swimmer’s diets as it aids in the supplementing the much-needed energy for the propulsion in swimming as well as training. The carbohydrates type of food is stored in the body in the form of glycogen in muscles as well as the liver and is essential for the provision of everyday energy for the body. The swimmers should consume food that replenishes the stored energy through the consumption of carbohydrates (Casazza et al., 2018). This is because carbohydrates offer 40-50% of the body’s energy requirements. Carbohydrates should also constitute the main meal composition among the swimmers as it produces much more energy than fats. The breakdown of carbohydrates demands less oxygen, which includes the most significant concern among the swimmers, hence backing up the need for their consumption. However, the carbohydrates intake should be monitored as excess carbohydrates are converted and stored as glycogen, which with time builds up, resulting in increased surface area on contact with the water, hence the challenges in swimming speed (Casazza et al., 2018). This is backed up by the fact that excess carbohydrates modify the body’s metabolism to utilize the carbohydrates’ energy only for fuel of the swimmer, hence disregarding the fuel intake from fatty acids and fats. During the competition day, the swimmers can take carbohydrates in the form of glucose solutions in electrolytes. The electrolyte is taken after the competition day by the swimmers.

 The protein intake among the swimmers is essential. It helps repair and rebuild the muscles following the training stresses and warding off the soreness developed during training. Amino acids in proteins aid in muscular growth and repair, an essential requirement in swimming (Casazza et al., 2018). Protein intake among the swimmers is necessary as it aids in boosting the swimmer’s immune system as well as the healing of the hunger pangs that swimmers develop during training. Swimmers can obtain the protein from consuming meat, fish, and eggs. The fats constitute the secondary primary macronutrient, which supplies the swimmers with nutrients. The fats offer the swimmers a secondary energy source for moderate exercise hence supplementing the carbohydrate source.

Fluid requirement

When individuals are involved in strenuous activities as well as training, there is high energy production alongside the various byproducts such as water in the form of sweat. The water byproducts result in dehydration and the loss of minerals and dehydration (Hannon et al., 2020). The high cases of dehydration are often replenished with the sipping of water during the training period. However, the various electrolytes and minerals lost cannot be replaced through water intake, especially sodium and potassium. The swimmers should thus supplement these energy requirements through the sprinkling of salts and glucose on the various beverages since they are easily absorbed when consumed in the form of drinks (Mosler et al., 2019). The fluid requirement is also supplemented by consuming various smoothies and juices such as fresh fruit and yogurt. The consumption of different fluid supplements during the morning, such as liquid meals, milk tetra packs, and smoothies, also improves the swimmer’s appetite.

Ergogenic aids

The ergogenic aids are manufactured products designed to offer the consumer the mental and physical age while performing an exercise or during the competition period. There are a variety of ergogenic aids such as caffeine and sports drinks. However, the use of steroids and various substances acting as enhancers, classified as illegal substances such as bhang and cocaine, leads to disqualification in the swimming competition’s engagement. Kumstát et al. (2018) attest that ergogenic aids can be taken to prepare the body for exercise and reduce the probability of injury during training. The dietary supplements may be in the form of tablets, capsules, or liquid powders. The supplements are in various forms, such as amino acids, proteins, creatinine, and caffeine. The multiple sports drinks usually recommended completing the swimming competition are also classified as ergogenic aids. Swimmers can also take some of the sports drinks to increase their performance during the match. However, the level of effectiveness of the use of ergogenic aids varies with the training, nature, and intensity in addition to the duration of the swimming competition. The swimmers can access the sporting supplements from the various sports dietary sellers’ center.

Recommendation

Ultimately, the sports competition requires nutritional guidance to ensure that individuals in the sports competition effectively outcompete the various competitors. The nutritionists offer advice on the multiple products they should consume to enhance their participation in the swimming competition. Swimmers are likely to experience a variety of dangers upon the failure to acquire nutritional guidance. For instance, swimmers might be unable to balance weight and fitness while training, affecting their actual competition. They might also consume improper food supplements that are banned among the swimmers since they might not be aware of consuming the wrong dietary supplements before the match, which affects their performance and success in the competition. The nutritionists sometimes are unaware of the various update of the banned dietary supplements hence fail to update their swimmers, leading to a partial and total ban of some of the competitors. Therefore, the swimmers should be attached to a nutritionist counselor to be prepared for the competition to maintain the fitness and dietary intakes. The nutritionists should update their doping lists updated on the international laws governing swimming as the international Olympic Committee controls the swimming competitions. Swimmers should be provided with dietary supplements at subsidized amounts by the government since they constitute national pride.

References

Bakayev, V., Bolotin, A., Surmilo, S., & Aganov, S. (2018). Comparative analysis of the changes in blood chemistry among long-distance swimmers during workouts at middle and low altitudes. Editors-in-Chief: Dario Škegro.

Casazza, G. A., Tovar, A. P., Richardson, C. E., Cortez, A. N., & Davis, B. A. (2018). Energy availability, macronutrient intake, and nutritional supplementation for improving exercise performance in endurance athletes. Current sports medicine reports, 17(6), 215-223.

Hannon, M. P., Close, G. L., & Morton, J. P. (2020). Energy and Macronutrient Considerations for Young Athletes. Strength & Conditioning Journal, 42(6), 109-119.

Jenifer, A., & Sathiyamurthy, K. (2017). Pre-Exercise Nutrition: Carbohydrates and Fluid Requirement for Training and Competition. Pre-Exercise Nutrition: Carbohydrates and Fluid Requirement for Training and Competition, 134.

M., Hlinský, T., Struhár, I., & Thomas, A. (2018). Does sodium citrate cause the same ergogenic effect as sodium bicarbonate on swimming performance? Journal of human kinetics, 65, 89.

Mosler, S., Braun, H., Carlsohn, A., Grosshauser, M., Koenig, D., Lampen, A., … & Heseker, H. (2019). Fluid replacement in sports. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernahrungs Umschau, 66(3), 52-59.

Park, J. (2019). Using physical activity levels to estimate energy requirements of female athletes. Journal of exercise nutrition & Biochemistry, 23(4), 1.

Penggalih, M. H. S. T., Dewinta, M. C., Solichah, K. M., Pratiwi, D., Niamilah, I., Nadila, A., … & Asyulia, R. (2019). Anthropometric characteristics and dietary intake of swimming athletes with disabilities before the competition. Jurnal Gizi dan Dietetik Indonesia (Indonesian Journal of Nutrition and Dietetics), 6(1), 33-41.