How to Guide: Nutrition for Swim Meets

Nutrition plays a critical role in athletic performance, so this post is to help both veteran and new swimmers with what they should be eating/drinking before any swim meet and what they should be eating/drinking during any swim meet. Food (and beverages) are the fuels for the body - they are vital for energy levels and blood flow.

Providing your body with the proper fuel it needs to perform at top levels is very important to your success in the water, and this includes proper re-fueling during swim meets. Research has proven that good nutritional habits over time positively influence racing (and training, but more on that in a later post!). Parents - it would be great if you would share this information with your swimmers, even the younger ones, so they can learn to make the right nutritional decisions while at meets!

Nutrition for Swim Meets

Hydration:

• Drink every 15-20 minutes during a swim meet (or more)
• Gatorade is the best fluid replacement drink
• AVOID caffeine

Pre-meet meal:

• High in carbohydrates, non-greasy, and readily digestible (fatty foods take longer to digest)
• Should eat 3-4 hours before start of the event, i.e. swimmer's first race (if possible)
• the closer to the event, the lower the carb content should be (see chart below for meal ideas based on time before the start of the event)

Eating during the meet:

• One hour or less between events:
• Carbs in liquid form are best (ex: juice)
• Solids that are mainly carbs and water (digest quickly and cause less stomach cramping)
• oranges
• watermelon
• canteloupe
• peaches
• pears
• bananas
• Two to three hours between events:
• Solid carbs (as listed above)
• Bagels, cereal, english muffins
• Drink plenty of fluids for hydration and restoration of glycogen stores*
• Limit the QUANTITY consumed (for quicker digestion)
• Four or more hours between events:
• Can have a meal high in carbs (see chart above - turkey sandwich, spaghetti...)
• HYDRATE

 *Glycogen is the main way the body stores glucose (a simple sugar that provides energy in the body) for later use. Glycogen is produced after the ingestion of carbohydrates.

Most concession stands are filled with high-fat, high-calorie foods that are not designed to maximize performance, so it is best to pack a cooler with snacks for your swimmer(s). See below chart for ideas on which foods to pack.

Fluid replacement drinks are drinks such as Gatorade. You can mix these with water to lower the amount of sugar intake.

Meal replacement drinks include Carnation Instant Breakfast, Boost, Ensure...

Food bars include Power Bars, Cliff Bars (and other bars with similar nutritional content).

So, please keep this information in mind as we begin to attend swim meets for this season. In the summer when swim meets are held outside, the hydration factor is even more important. Please make sure swimmers have an adequate supply of water and/or fluid replacement drinks. Share the information with your swimmers, and provide explanation to younger swimmers about how this can help them to perform at their best and reach their personal goals in the water.

If you have any questions, please leave a comment and we'll respond ASAP!

See you at the pool :)