Image from fruitsnvegetables.com

Well, who knew? In the end, basic food is still the best way to fuel most masters swimmers.

As Masters Swimming Canada wades into the annual New Year's resolution and food discussion, we do so with gusto, common sense, and an eye to keeping things fairly simple.

Good nutrition is as important as planning a workout, says Laura West, a registered dietitian in Sudbury.

West is also an official with the Ontario Association of Triathlons and a registered masters swimmer.

"The way I see it, being healthy you have to choose that. Most masters swimmers have chosen that."

Nutrition is such a balance, she says. If swimmers eat too much, they become overweight and slow down. "If you're eating too little you're not giving the body the energy it needs. Your performance goes down."

If swimmers want something specific information about their diet or require more information, they should consult a local dietitian, she says.

In the meantime, she offers some general guidelines on how to eat for energy and health while not harming the food budget.

The formula for an athlete means consuming 6-10 grams of carbohydrate per kilogram of body weight per day.

Masters swimmers, maybe swimming four times a week for an hour, should look to the lower end of that scale, perhaps a 5-7 gram formula.

For example then, the typical 70 kg or 154 pound swimmer can consume 420 grams of carbohydrates per day. The information about how many grams per serving is available on the product packaging. Grab a pocket calculator to help with the figuring.

So, one slice of bread could be 15 grams or an apple the size of the palm of the hand is 15-20 grams, she says.

West doesn't believe in a magic diet pill or in easy solutions to nutrition.

"Eating healthy isn't usually a quick fix. It's planning ahead," she says, adding it's important to ensure the food is already there when you're rushed.

West does not recommend major consumption of gels and power bars for regular masters swimmers because they contain a lot of extra calories the swimmers don't really need, she says.

For basic workouts the average swimmers need the energy to be available. For racing, the needs are more specific.

Sample food plan for a day

There is a lot of detail to sort through:

• Are carbohydrates bad or just misunderstood: They are definitely making a comeback but in a healthy form, more in the whole grains, not bright white bread and sugary cereals. Carbos should still compromise 50-60% of a swimmer's daily diet. "Athletes should emphasize that part of the diet. It's your front line nutrition, your initial source of energy."
• Praise the Heavens! Some fat is actually a good thing: Well, to a point. Swimmers should consume no less than 15-25% of daily calories from heart healthy fats, like olive and canola oils, she says. "Everybody needs fat of some sort. The big emphasis is on healthy fats. If you go lower (than 15%) you're not getting what you need from fat."
• Protein to a point: Protein rebuilds muscles. It should comprise 15-35% of daily food intake, she says. As swimmers age they actually do need a little more protein, she says. "As a swimmer you wouldn't benefit from an extremely high protein diet."
• Do swim and drink: West has reviewed research that showed how elite American swimmers lost 125 milliliters of fluid per kilometer swum. In general masters swim practices, athletes should consume 150-300 milliliters of fluid every 15-20 min of exercise. "It's more than most of us tend to drink," she says. The amount does depend, however, on how much you can tolerate and the level of exertion in workout. Sports drinks are good after (for workouts greater that 1 hour) the first hour of workout. If mixing your own drink, follow the directions.
• Frozen or canned or fresh Fruits and Vegetables during a Canadian Winter: Frozen and canned are just as good as fresh, says West. There has been lots of discussion around which is best but in the end, they are equal. She does, however suggest using only a little water when boiling the frozen or canned fruit or vegetables. Microwaving in a bit of water or steaming will ensure more of the nutrients remain. "I personally would recommend the frozen over canned because of the added salt (in canned)."

• Look for sales and buy in bulk
• Buy beans and lentils, eat dried fruit.
• Make your own oatmeal: 2-3 minutes in the microwave with some milk or water and cinnamon. The packaged stuff is full of sugar and salt. If you can't resist, West suggests buying the plain.
• Keep a variety of foods in your diet, including whole grains; when eating the five to 10 fruits and vegetables of many different colours. The brighter and wider variety, the healthier.

Laura West has swam for teams in Sarnia, University of Western Ontario, and Sudbury Ontario. She also includes some of her favourite recipes:

• Salmon with Lentil Pilaf
• Banana Bread
• Lunch Box Chili Rice and Beans

If any other masters swimmers across Canada would like to share their favourite energy foods, please submit to the .

For help finding a dietitian near you please visit the Dietitians of Canada web site at www.dietitians.ca or