Whether you sink or swim during a race can depend on what you eat beforehand. Swimming races test the cumulative effect of months of training in and out of the pool. Thousands of miles are logged for a few minutes of intense effort. As the starting buzzer sounds, you rely on technique, fitness and built-up nutrition.
Buildup
You build strength, fitness and energy stores in the months you spend training for a race. As a competitive swimmer, you expend significant energy during workouts and you need adequate nutrition to keep going. During a race, your muscles depend on readily-available fuel to keep you moving. The speed at which you can metabolize energy is critical, and your muscles rely on carbohydrates or glycogen stores to fuel the process when you swim. Fats are not efficient energy sources because they break down too slowly to be of much use in any races except marathon endurance open-water competitions.
Foods for Fuel
Coach and swim fitness expert Mike Mejia advises that complex carbohydrates should make up the bulk of your diet. As a competitive swimmer, you must focus on replenishing spent stores of fuel rather than limiting your caloric intake. You should fill up on healthy choices, not empty calories. Examples of complex carbohydrates include brown rice, oats and whole grains. Getting faster in the water is not about building large bulky muscles, but you still need adequate lean protein to build strength. Focus on proteins such as skinless chicken breast and fish. Fresh fruits and vegetables should fill in the remainder of your diet.
Hours Prior
You should not load up on carbohydrates or any supplements the day before a race. You swim in a horizontal position so overeating can lead to discomfort and cramping when you get in the pool. Eat in the same manner you have in the months building up to your meet. Cramming in carbs or carbo loading the night before is too much, too late. Eat breakfast the day of your competition, preferably oatmeal or eggs and whole-wheat toast.
Sustaining Snacks
Pack some snacks to sustain you through a long swim meet. Bring plenty of water, and limit your intake of energy drinks. Energy bars provide quick energy, but avoid high-fat, high-sugar selections if possible. Nuts and seeds are options and you can prepack them in sealable plastic bags. Low-sugar fruits such as blueberries or cantaloupe are better selections than sugary grapes, as high-sugar foods can cause your energy levels to spike, then crash later. Cut up fruits and combine them with low-fat plain yogurt in individual serving containers.
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