Nutrition

What a swimmer's energy needs are

Total energy expenditure is the day-to-day total calories used by a person, both at rest and while doing physical activities. The total energy needs of a person depend on the amount of physical activities a person engages in. The higher the level of physical activity, the higher is the energy needs.

For any person (swimmer and non-swimmer), if calorie intake is lower than energy needs, the result is weight loss and lack of energy. If calorie intake is higher than energy needs, the result is weight gain. A swimmer should maintain a balance between the calories consumed and the energy they use. Maintaining the balance is critical for a swimmer to maintain his/her energy levels during his/her daily practice sessions and during a competition. The total energy needs of a person can be calculated by adding the three things that contribute to a person's energy expenditure, namely: 1) thermic effect of exercise, 2) thermic effect of food, and 3) resting energy expenditure.

What is Thermic Effect of Exercise (TEE)?

TEE is "the increase in a person's metabolism due to moderate and strenuous physical activity" (Analyzing Your Diet). This is the amount of calories burned while doing physical activities such as exercise. A typical person uses 30% of their daily energy use to support TEE, but it is as high as 60% for swimmers. Since energy needed to support TEE doubles in swimmers, it is critical for them to eat enough to provide the calories needed for daily activities, practice sessions, and competition.

What is Thermic Effect of Food (TEF)?

TEF is the energy required to process food for storage and use. A person burns calories while eating, as the body uses up energy to digest and process food. TEF accounts for 10% of a person's energy use. Protein takes longer to digest than carbohydrates, and both increase metabolic rate temporarily. Since carbohydrate-rich foods (ex. bread, pasta, vegetables, etc.) take less time to digest, they provide energy quicker than protein and are more ideal for eating during competition. Energy needed for competition is not used up for digestion. Big meals take more time and work to digest.  Ideally, a swimmer should spread the intake of food throughout the day (smaller meals and frequents snacks), so less energy is used for digesting food and more is used for physical activities, such as swimming.

What is Resting Energy Expenditure (REE)?

REE is the amount of energy needed by a person's body during non-active periods, i.e. the calories a person burns while sitting, sleeping, etc. For swimmers, REE accounts for up to 40% of their daily energy expenditure during swimming season. This goes up to 60% of a swimmer's daily energy expenditure during off-season (ex. college swimmers who do not swim year round)(Analyzing Your Diet).