During swimming/competition: Swimmers should eat easily digestible . one simply cannot consume enough vitamin D containing food to meet. Eating too much before a meet or eating the wrong thing can harm your When you participate in a swim meet, the energy you rely on for speed in the water. At the elite level, swimmers can swim up to 6 hours per day and also complete other land-based forms of training What to eat and drink during swim meets.
3 Highly Recommended Pre-Race Meals for Swimmers
Examples of simple carbohydrates include white bread, white rice, and pastas. Your digestive system breaks down complex carbohydrates more slowly so your energy levels stay stable throughout the competition.
Foods containing complex carbs include whole grain breads and pasta, oatmeal and sweet potatoes and yams. Timing and Selections Eat breakfast four hours before your meet if you can.
- Good Carbs to Eat Before a Swim Meet
- 5 Race Day Nutrition Tips for Swimmers
Eating breakfast is important, preferably four hours before you swim in a race. Slow-cooked oatmeal cereals with low fat yogurt or eggs with whole grain toast provide some protein along with complex carbohydrates to help fuel your energy needs. Avoid white flour bagels or pastries such as croissants or donuts. Snacks consisting of lower-sugar fruits such as blueberries or nuts tide you over during the competition.
Considerations Carbo loading can be counterproductive. Large portions of starches and sugars might result in cramps and sluggish performance.
Keep it light if your first race is early or opt for a heavier breakfast if your race is in the afternoon. Instant oatmeal made with skim or low-fat milk, whole grain toast with nut butter, dry cereal with yogurt and fruit, or a whole grain waffle with sliced fruit and cottage cheese.
To drink, enjoy a glass of water, milk or all natural fruit juice. Whole grain pasta salad with some of your favorite vegetables and a tomato based sauce, a small sandwich made on whole grain bread with lean turkey and a slice of low-fat cheese, or a mixed green salad with your favorite veggies and a side of brown rice.
Smart snacking throughout the day will help eliminate this possibility. Whole wheat spaghetti with low-fat meat sauce or a lean piece of chicken, a black bean burrito with your favorite veggies, a lean piece of chicken with potatoes or rice and a few vegetables.
Getting ready for the next day. Making sure your body has all the nutrients it needs to recover and repair while it is sleeping is critical.
5 Race Day Nutrition Tips for Swimmers
Try something that ideally is loaded with nutrients, like proteins ideally whey and caseinvitamins and minerals but is lower on the calorie side. 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.
If you need additional energy, get it from food. Stay away from these drinks.What Olympic Swimmers REALLY Eat