What a swimmer should eat before meet

3 Secrets To Smart Eating For Swimmers On Race Day

what a swimmer should eat before meet

Confused about what to eat on race day? the pool's snack shop or worse ( vending machines) to keep us properly fueled before, between and after races. Figure out what they are during training so that you can better plan out what you are. Eating high-carbohydrate meals and snacks for several days before a swim meet, called carbohydrate loading, can benefit your performance. We can't stress the importance of snacking for swimmers. and if you want to be at % before your race, you need to get enough sleep.

Typically, training sessions are held early in the morning and as a result some swimmers skip breakfast before training for stomach comfort, lack of appetite or to sneak in an extra 10 minutes sleep! Ideally, swimmers should aim to eat breakfast or a light snack prior to training to maximise performance — especially for key training sessions.

5 Race Day Nutrition Tips for Swimmers

Liquid meal drinks or milk tetra packs can be useful for fuelling and stomach comfort, especially when appetite is poor. Nutrition is often based around lean proteins for muscle repair and recovery, carbohydrate appropriately timed for fuel. In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats. However, body fluid needs will depend on individual fluid losses, which vary depending on individual sweat rate.

what a swimmer should eat before meet

Although it can be difficult to identify sweat loss because of the water-based environment, pool areas especially indoors are often warm and humid which increases fluid losses. Water bottles should be taken to training and competitions and placed in an easily accessible location to ensure fluids are consumed regularly.

3 Highly Recommended Pre-Race Meals for Swimmers

For most training sessions water is sufficient to meet hydration needs. However, if training for maximum performance, or during very long training sessions, sports drinks can be useful as they provide carbohydrate for fuel and electrolytes and fluid for hydration goals.


Fluids mainly water should be sipped regularly in the lead up the first race. A good example is a nutritional shake or a glass of whole milk. Definitely avoid having any of these as your pre-race meals.

They will only upset your stomach and derail your performance in the pool. Besides giving you a short-lived energy spike, constantly having high sugar has shown to create a host of other health problems.

Breakfast and Recovery Strategies for Swimmers

If you need additional energy, get it from food. Stay away from these drinks. Save the high fiber for another day. Race day is not the time to try new foods and experiment. Stick to what your system is used. Now that you have some ideas of pre-race meals for swimmers, and foods to watch out for, start planning your nutrition for a winning performance!

While it's not easy, once the swimmer gets into the swing of it, the habit becomes routine.

3 Highly Recommended Pre-Race Meals for Swimmers

While the athlete doesn't want to have a full stomach, having a light snack can refuel and hydrate him or her before the workout. Swimmers should pack the foods the night before and then they can grab it and eat it in the car if they are pressed for time in the morning.

what a swimmer should eat before meet

Recovery Strategies Once the workout is over, it is very important that swimmers eat a regular breakfast. Most competitive swimmers work out six days a week. To recover from the workout, both fluid and fuel must be available to the body. If the meal can be eaten within 30 minutes after the workout, then the body can start the recovery process faster and be ready by the next practice to provide a quality workout.