Vegetarian

• Vegetarian diets are a little tough for most athletes who require large amounts of protein in order to build muscle mass, but swimmers can do it relatively easily. Protein is required for swimmers to stay at the top of their game, however, proteins can come from vegetarian sources such as beans, tofu, soy and eggs. Vegan diets exclude the use of eggs but still can maintain the proper consumption of protein by eating other sources. This type of diet helps swimmers to maintain good muscle tone and strength and reduces the amount of fat intake, which has been proven to lower cholesterol and reduces overall body fat.
  
  

40-30-30

• The Zone diet, or 40-30-30 diet, balances caloric intake between the three major categories: protein, carbohydrates and fat. This diet's main focus is to manipulate the athlete's diet in such a way that it becomes efficient in its use of food while making sure there are adequate supplies of energy in the form of carbohydrates (40 percent), muscle-building protein (30 percent) and healthy fats (30 percent).
  
  

Dietary Guide for Americans

• Another tried and true diet for swimmers can be found in the Dietary Guide for Americans, from the U.S. Department of Agriculture. The food pyramid illustrates the proper consumption of the three main elements of nutrition that is touted as the gold standard for balanced eating and is backed up by years of scientific research. The Dietary Guide is a good, well balanced diet plan for anyone to follow, including amateur and professional swimmers.