What to eat during swimming competitions
But what food should you eat before the swim? You might not put it at the top of your mind, but the food you eat before and leading up to the meet can make or. What are some foods for swimming that will improve our performance? Pre- Swim: Mix some of your favorite vegetables or meat with your pasta to get those extra source of potassium, which makes them one of the best foods to eat before. Therefore, swimmers must educate themselves on basic sports nutrition. What Food Groups Work Best A pre-race meal should provide the.
In general, pre-race meals for swimmers should not be the only thing you rely on to power you through the day. Energy stored in your muscles from nutrient-rich meals eaten during the previous few days, and even the night before, will power you up.
Breakfast is the metabolism boost every swimmer needs and should consist of around calories, depending on your body type and weight. 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.
Good Carbs to Eat Before a Swim Meet
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. Try something that ideally is loaded with nutrients, like proteins ideally whey and caseinvitamins and minerals but is lower on the calorie side.Eating Before Swimming - #18
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. Timing and Selections Eat breakfast four hours before your meet if you can. Eating breakfast is important, preferably four hours before you swim in a race.
5 Race Day Nutrition Tips for Swimmers
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.
You rely on long-term nutrition as well as training for good performance at swim meets. USA Swimming coach Mike Mejia says what you eat in the months and weeks leading up to the meet is most important.
Mejia says that a well-balanced diet for a competitive swimmer should consist mostly of complex carbohydrates, between 50 and 60 percent of total calories consumed.