Carbohydrate is the main source of energy in swimming so high carbohydrate meals and drinks will be essential to provide energy for the race as well as allow for quick recovery after. It is also very important to time your meals appropriately to make the best use of them.
Before the race (2-4 hours before or between the races)
High carbohydrate/ low fat meal. Example of a meal would be: breakfast cereals, porridge, bread, rolls, toast, fruit juice, fruit, rice cakes, plain crackers, boiled rice, jacket potato, boiled pasta, dried fruit, oatmeal, biscuits, plain wholemeal biscuits, muffins. As water is stored with carbohydrate it is important to drink it with meals and snacks.
Before the race (1-2 hours before or between the races)
Swimmer can have a small high carbohydrate/ low fat meal or a snack and drink fluid (water or juice diluted 50/50 with water). Examples of snacks would be: apple, banana, orange, muller rice, fruit shake or smoothie, fig rolls, bars (nutrigrain bars, kellogg’s elevenses or Special K bars, krispie squares), rice cakes, dried fruits (sultanas, currants, apricots, dates, prunes, cranberries, bananas), hot cross buns, fruit cake, jaffa cake. Eat small amounts that are easily digestible.
Before the race (30 min – 1 hour before or between the races)
Swimmer should have a small bite of a snack as well as drink fluids.
Before the race (less than 30 min before or between the races)
Swimmer should only drink fluids. (That would relate to most of our club galas.)
After the race
After the race (considering that you have no more races on a day, in other case see guidance above) or high intensity training, have a high carbohydrate/ low fat snack. It is important to have it within the first 30 min after training or end of your last event as that accelerates the recovery process.
Sugary snacks should be avoided at any time as they release energy quick but trigger the release of insulin, which can have a negative impact on performance. There are occasions when sugary snacks can be consumed to refuel energy as quickly as possible such as immediately after training or competition but not before the next event.
