We want to provide our bodies with the best opportunity to reach their full potential. In swimming, understanding your nutritional requirements makes a great difference – particularly on race day!
Below are some basic nutrition tips that you can use when competition time comes around.
Race Day Morning
Stick to easily digested foods – Porridge, Banana, Peaches, Yoghurt, Toast, Jam.
Meals / Snacks Between Heats
Stick to Complex Carbohydrates for meals – Pasta Salad, Plain Sandwiches e.g. Chicken /Tuna /Turkey.
Top 6 Snacks
Fruits - Grapes, Apples, Peaches.
Dried Fruits – Raisins, Mango.
Rice Cakes.
Yoghurt and Yoghurt Drinks.
Unsalted Nuts – Almonds, Cashews, Peanuts.
Prepared Vegetables – Cucumber, Peppers, Carrots, Celery.
Post-Race (Within 10 mins to promote recovery)
Banana.
Cherry Active Shot.
Top Tips
The Day before Race Day – Eat little and often – every 3 hours to keep your blood glucose levels steady.
Drink fluids little and often to stay hydrated.
Try to eat as soon as possible after your swim.
Try to stick to familiar healthy foods from your regular diet – Vegetables, nuts and fruits.
Do Not’s
Eat high fat foods e.g. Pizza, Fries, Pastries, Cookies, Cakes.
Eat simple sugar foods e.g. Candy, Chocolate, Doughnuts.
Need Support?
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