Pre-Competition Nutrition for Swimmers

The night before a swim meet, pair lean protein with low–moderate GI carbs to top off glycogen and support recovery without gut drama—think salmon or chicken with sweet potato and veggies, whole-grain pasta with turkey meatballs, or a brown-rice/quinoa bowl with tofu and roasted veg. On race morning, eat a light, familiar breakfast 2–3 hours before warm-ups (oatmeal + banana + a little nut butter, or eggs + whole-grain toast), then graze every 60–90 minutes between events with easy options—half a bagel with honey, a small smoothie, applesauce with a few almonds, or a simple granola bar—so blood sugar stays steady, you avoid bloating, and you’ve got ready fuel for sharp starts, fast turns, and strong finishes.

5 Pre-Competition Night Meals for Youth Swimmers (Ages 10-17)

1. Grilled Chicken Teriyaki Bowl: Grilled chicken breast over brown rice with steamed broccoli and carrots, drizzled with a light teriyaki sauce
2. Turkey Meatball Pasta: Whole wheat spaghetti with lean turkey meatballs, marinara sauce, and a side salad with Italian dressing
3. Salmon and Sweet Potato Plate: Baked salmon fillet with roasted sweet potato wedges and green beans
4. Chicken Burrito Bowl: Seasoned chicken, black beans, brown rice, mild salsa, shredded cheese, and lettuce (skip the sour cream for easier digestion)
5. Lean Beef Stir-Fry: Lean beef strips with mixed vegetables (peppers, snap peas, mushrooms) over quinoa or whole grain noodles

5 Competition Day Meals for Youth Swimmers

1. Morning Start (2-3 hours before): Oatmeal topped with sliced banana, a drizzle of honey, and a spoonful of almond butter, plus a hard-boiled egg on the side
2. Toast and Eggs Combo: Two slices of whole grain toast with scrambled eggs and a small fruit cup (melon or berries)
3. Smoothie Bowl: Blended banana, Greek yogurt, and berries topped with a small amount of granola
4. Bagel Breakfast: Half a whole grain bagel with peanut butter and sliced strawberries, paired with a cheese stick
5. Between Events Snack Pack: Applesauce pouch, string cheese, and a small handful of pretzels or crackers to graze on throughout the meet

Katalin Rodriguez Ogren

The Parisi Speed School of Chicago