Success as a swimmer requires more than routine workouts and positive coaching. Fueling your body with a nutritious, well-balanced diet can help you meet your body's endurance and racing needs. And although your eating habits before meets are important, your overall diet makes the most impact on your health and performance. Aim for balanced meals and snacks and plentiful fluids throughout each day. For best results, seek guidance from a qualified professional before altering your diet.
Evening-Before Meals
Carbohydrates are your main fuel source, and eating a carbohydrate-rich meal the evening before a swim meet is important. Incorporating lean, protein-rich food into your meal is important for lean tissue growth and repair. Suitable meal options include whole grain pasta with vegetables, a whole grain roll and fruit, bean and lean meat chili served with corn bread and vegetables and vegetable-topped pizza prepared on whole grain crust.
Pre-Meet Meals
Most experts recommend eating a small pre-event meal containing 500 to 1,000 calories, according to Colorado State University Extension. Eat your meal three to four hours before your event to allow optimal digestion and energy levels. This meal should also emphasize carbohydrates because they empty from your stomach within three hours and digest at a rate that supplies consistent energy. Valuable food choices include cold cereal, breads, pasta, vegetables and fruit. If you have less than three hours before your event, liquid meals such as fruit smoothies are useful options.
Foods to Avoid
Foods high in added sugars, like candy, cookies, cakes and ice cream, cause a rapid increase in your blood sugar, followed by blood sugar decline and reduced energy levels. Sugary fare can also draw fluid into your digestive tract, increasing your risk for cramping, dehydration, diarrhea and nausea. Limiting carbohydrate-rich foods for one to two hours before your event helps guards against premature muscular energy loss during endurance events. Avoid high-fat, high-fiber and dairy-containing meals in the day before your events as well. These foods take longer to digest.
Fluids
Staying well-hydrated is important before and after swim meets. Water and lightly sweetened beverages, such as sports drinks and diluted 100 percent fruit juices promote positive blood sugar levels and boost stamina. Limit beverages high in sugar, such as sugary sodas and fruit punch, which can cause mild dehydration during or following your event. Caffeinated beverages like tea, sodas and coffee can have similar effects.
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