NUTRITION TIPS FOR SUCCESSFUL SWIM MEETS
NUTRITION FOR MEET PERFORMANCE
The key for consistent performance throughout a swim meet is clean and quickly digestible foods. You want to consistently provide simple carbohydrates that are available as fuel to your body, without introducing foods that make you feel heavy. Just as we don't try new swim technique at a swim meet, we also should not try new foods. You want to know how these foods will make you feel prior to race day.
A NOTE OF WARNING I'm seeing an increasing number of sports dietitians on social media promoting athletes to eat processed foods like candy, crackers, sports drinks etc. The idea being that these carbs are easily utilized by your body and produce fast fuel. While this is true, these foods also contain additives and chemicals that your body cannot use, and often time introduce inflammatory responses to your system. While it might be convenient and taste good, the long term effects of these foods are not going to provide your body with the nutrients needed to stay strong and healthy. I prefer to promote whole foods that will not only provide you the quick fuel you need for performance, but will also make it possible to return to the practice pool feeling good the next day.
When it to comes to meet day macros, I recommend: 60 - 80% carbs, 10-25% protein, 10-15% healthy fat.
When you eat and what you eat is also important:
- The night before a meet, load up on simple and complex carbohydrates, along with easily digestible protein, keeping fat in moderation.
- Examples: Chicken and Rice, Spaghetti
- The morning before the meet, continue your carb load with easily digestible protein, again, keeping fat in moderation.
- Examples: Fruit, Yogurt, Pancakes, Toast, Oatmeal, Milk, Eggs, Chicken Sausage,
- Lunch: Continue with your carb and be sure to introduce a little more protein for replinishment.
- Examples: Chicken and Rice Teriyaki, Pasta Salad with tuna, tofu, or chicken
- Hi Carb Portable Snacks throughout the day.
- Examples: Fresh and Dried Fruit, Trail Mix, Crackers, Peanut butter and Jelly, Honey and/or Banana Sandwich
- Post Race Protein Replacement
- Examples: Chocolate Milk, Boiled Egg, Yogurt, Cheese sticks, Nuts (Nuts and Chocolate have natural minerals which aid in recovery)
- Hydration - Consistently stay hydrated and replenish your electrolytes. Look for clean electrolyte drinks like Leisure, Coconut Water, Liquid IV, Element.)
- Dinner - If you are swimming the following day, continue to carb load. But, if the meet is over, this is the time to reintroduce healthy fats, proteins and complex carbs like veggies to help flush your sytem and replenish your immune system.
- Examples: Steak, Broccoli, Mashed Potatoes, Salad; Thanksgiving Dinner; Chicken Thighs (or lentils/tofu), Brown Rice (or quinoa), Vegetable stir Fry
And Lastly, never underestimate the power of a good night's sleep. This is when your body goes into repair mode. You can do everything right with nutrition, but if you do not get proper rest, your body will not be able to utilize all of the nutrients that you have introduced. Additionally, if you regularly get enough sleep, then when you will not have a continual sleep deficit. This means that you will be able to tolerate sleep loss during finals or the night before a meet when you are too excited to sleep.