3 Highly Recommended Pre-Race Meals for Swimmers
But what food should you eat before the swim? Instead, you should focus more on having a good diet weeks and even months before the swim meet, as this will On the day of the swim meet, it is important that you have a hearty breakfast. Sep 16, I see so many people at swim meets eating bagels and power bars and not a lot of fruit. Power bars are great one to two hours before you race. Mar 24, What Food Groups Work Best A pre-race meal should provide the While eating a healthy breakfast is a great start to the day, swimmers must.
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. 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. Save the high fiber for another day.
- Good Carbs to Eat Before a Swim Meet
- 3 Easy Snacks to Bring to a Swim Meet
- 5 Race Day Nutrition Tips for Swimmers
Race day is not the time to try new foods and experiment. Stick to what your system is used. Now that you have some ideas of pre-race meals for swimmers, and foods to watch out for, start planning your nutrition for a winning performance!
They relieve an acute energy crisis well, but simple carbs will not last through a long meet.
5 Race Day Nutrition Tips 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. Eating breakfast is important, preferably four hours before you swim in a race.
What to eat during swimming competitions
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.