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Swimmer Nutrition Checklist
Want to win that race, beat that record, smoke the competing team? Here, our coaches give you the recipe for success!
Before the Meet
- Drink plenty of water—halve your weight in pounds, and drink that many ounces water daily
- Friday night eat a balanced meal. Include basic carbohydrates (whole grain pasta, potatoes, rice, or vegetables), low-fat protein (such as skinless white meat chicken, turkey or other lean meat) and about 1 T “good” fat like olive oil, avocado, or nuts.
Saturday Meet
Saturday Morning
- No new foods—stick to the tried and true
- Eat a moderate amount of carbohydrates for breakfast: a piece of toast, half a bagel or English muffin, a banana, ½ cup strawberries, or cereal with just a small amount of milk. An egg for protein can be a good idea, but no bacon or sausage (nothing too greasy or heavy).
- Drink water in the morning before arriving at the meet.
What to Bring to the Meet:
- Water or water mixed 50/50 with a sport drink - 1 litre per person
- Fruit (apples, bananas, raisins, pears)
- Sandwich (like peanut butter and jelly) or pre-cooked pasta or green salad (don’t bring foods that may spoil in the heat)
At the Meet
- Within 15 minutes of finishing warm-ups and after each event (just after you talk to the coaches) sip your water or water/sport drink to stay hydrated, then rest. Eat a small amount of food after warm-up and after every couple of events to keep your energy up but never feel heavy. Avoid grazing after every event.
- Eat a light lunch: salad, sandwiches, cooked rice or pasta. Drink fluids with it!
- Drink, drink, drink on hot days, and try to stay out of the sun.
- Wear shoes and try to sit down between events—save your legs!
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