Add Snippet

Swimmer Nutrition

Swimmer Nutrition Checklist

Want to win that race, beat that record, smoke the competing team? Here, our coaches give you the recipe for success!

Before the Meet

  • Drink plenty of water—halve your weight in pounds, and drink that many ounces water daily
  • Friday night eat a balanced meal.  Include basic carbohydrates (whole grain pasta, potatoes, rice, or vegetables), low-fat protein (such as skinless white meat chicken, turkey or other lean meat) and about 1 T “good” fat like olive oil, avocado, or nuts.

Saturday Meet

Saturday Morning

  • No new foods—stick to the tried and true
  • Eat a moderate amount of carbohydrates for breakfast: a piece of toast, half a bagel or English muffin, a banana, ½ cup strawberries, or cereal with just a small amount of milk. An egg for protein can be a good idea, but no bacon or sausage (nothing too greasy or heavy). 
  • Drink water in the morning before arriving at the meet.

What to Bring to the Meet:

  • Water or water mixed 50/50 with a sport drink - 1 litre per person
  • Fruit (apples, bananas, raisins, pears)
  • Sandwich (like peanut butter and jelly) or pre-cooked pasta or green salad (don’t bring foods that may spoil in the heat)

At the Meet

  • Within 15 minutes of finishing warm-ups and after each event (just after you talk to the coaches) sip your water or water/sport drink to stay hydrated, then rest.  Eat a small amount of food after warm-up and after every couple of events to keep your energy up but never feel heavy.  Avoid grazing after every event.
  • Eat a light lunch: salad, sandwiches, cooked rice or pasta. Drink fluids with it!
  • Drink, drink, drink on hot days, and try to stay out of the sun. 
  • Wear shoes and try to sit down between events—save your legs!
Text Area
Simple formatted text
Delete Edit_snippet
Add Snippet