3 Easy Snacks to Bring to a Swim Meet
This guide goes over what you should take care to eat before you head into the water on the all important swim meet day. It also explains what you should avoid. Swimming requires a dedicated commitment to training, with elite swimmers training 6 Training diet for swimming What to eat and drink during swim meets. What to Eat for a Swim Meet. By Jeannie Gazzaniga-Moloo PhD, RD. Swimmers take your mark go! Good nutrition can't replace excellent coaching, effort.
About Swimming Swimming requires a serious commitment to training, with elite swimmers training anywhere from 6 to 12 times per week. Training sessions can cover up to 10km and include km of high intensity sprints.
What to eat during swimming competitions
At the elite level, swimmers can swim up to 6 hours per day and also complete other land-based forms of training including cycling or weights. Training commitments are usually lower at a school or club level but still involve multiple training session per week, usually held very early in the morning.
Swimming competitions may last for 2 to 7 days depending on the level of competition. Heats are usually swum in the morning and final raced at night. Races can last anywhere from 20 seconds to 15 minutes depending on the stroke and distance being raced.
Over shorter distances, swimming is a very anaerobic sport with aerobic metabolism increasing with longer distances.
In some competitions swimmers may compete 2 to 3 times per day and have as little as 20 minutes to recover between races while in other situations there may be several hours between races. Swimming requires the athlete to be tall and well-muscled especially in the upper body. Lower body fat levels can be an advantage as the swimmer has less weight to pull through the water. Many high-level swimmers are in their teens, this means that swimmers are often completing high volumes of training during periods of growth and muscular development.
Body composition goals can be a challenge for female swimmers despite the heavy training loads, as adolescence brings hormonal changes that can lead to a natural increase in body fat. It is important that athletes, particularly young females going through puberty, seek the advice of an Accredited Sports Dietitian to find the balance between body composition goals, health and wellbeing and of course, performance in the pool.
3 Highly Recommended Pre-Race Meals for Swimmers
Training diet for swimming Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes.
Typically, training sessions are held early in the morning and as a result some swimmers skip breakfast before training for stomach comfort, lack of appetite or to sneak in an extra 10 minutes sleep! Ideally, swimmers should aim to eat breakfast or a light snack prior to training to maximise performance — especially for key training sessions. Whole grain pasta salad with some of your favorite vegetables and a tomato based sauce, a small sandwich made on whole grain bread with lean turkey and a slice of low-fat cheese, or a mixed green salad with your favorite veggies and a side of brown rice.
Smart snacking throughout the day will help eliminate this possibility.
- The day before
- About Swimming
- The morning of the event
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.
What Should Your Child Eat At Swim Meets?
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.
Race day is not the time to try new foods and experiment. Stick to what your system is used.