Health and Diet

Proper nutrition and hydration is critical to meeting the demands of swim training.  Falling behind nutritionally, even for a few days, can seriously undermine swimmers’ ability to perform at peak levels.  It is not uncommon for swimmers to blame a poor practice on fatigue, when, in fact, it was caused by poor nutrition.

Swimmers should aim for a well-balanced diet with a variety of carbohydrates, proteins, and healthful fats.  They should consume fresh fruit and vegetables (versus high processed varieties) and avoid soda, candy, and fast food.  Carbohydrates should be the main focus of meals, but protein is also critical.

Swim meets present a nutritional challenge.  Although most swimming events are relatively brief, swimming multiple events over multiple days can seriously deplete hydration and glucose levels thus impeding performance.  To address these concerns, swimmers must have a nutritional game plan in place which focuses on three vital areas including hydration, fueling, and recovery.   

Here are some recommendations for race day nutrition from USA Swimming:  

Swim Nutrition 
By MIKE MEJIA, M.S., C.S.C.S for USA swimming 

Race day nutrition tips from USA Swimming: 

EAT BREAKFAST!!!! 

Start out with a proper breakfast. This does not entail grabbing a bagel with cream cheese and eating it in the car with a large orange juice on the way there. The bagel, especially if it’s made with white flour can really jack up your blood sugar levels. Granted, the fat in the cream cheese will blunt this affect somewhat, but add in the OJ and you’ll be all fired up for warm-ups and likely crash shortly thereafter. 

The best-case scenario is to sit down and eat some slow cooked oatmeal (prepared the night before) with fruit, or some eggs and whole grain toast, or whole grain cereal with skim or low fat milk. If it’s an early meet and you must eat on the run, at least make it a whole grain bagel with peanut butter, as these two foods together make up what is known as a complete protein by providing your body with all the essential amino acids it needs. Trade in the OJ for a lower sugar sports drink and you’re good to go. Some more foods to stay away from include bacon, sausage, croissants, doughnuts and sugary breakfast cereals. 

As far as what you should have in your bag for snacking, see below with a list of what you should bring VS. what you should not bring to swim meets. 

What to bring: 

1. At least 32oz of water to drink during and after the meet. No more than 16-20 oz of sports drinks that meet the above criteria. 

2. Energy bars: Try to stick with bars that have less than 10 grams of fat, and less than 35% of their calories from sugar (the lower the better). To calculate this: multiply the number of grams of sugar by 4 and then divide that number into the total calories. 

3. Whole grain pretzels, crackers and cereals. 

4. Nuts, seeds and dried fruit (in limited quantity due to the relatively high sugar content) 

5. Low sugar fruits: Strawberries, Apples, Cantaloupe, Blueberries, Raspberries and Peaches. 

What not to bring or bring less of: 

1. Chips of any type. Most are loaded with fat and calories. 

2. Goldfish, cheese nips or any other type of cracker made with white, enriched flour. 

3. White bagels and breads. 

4. High Sugar Fruits: Banana, Raisins, Pineapples and Grapes. 

5. High Sugar Energy Bars: Many types of Power Bars fall into this category. 

6. Fruit Juices of any type: Too high in sugar and don’t clear the gut as rapidly as sports drinks, possibly leading to stomach cramping. 

7. SODA!! This one is an absolute NO-NO! 

8. Cookies, candy, gummy bears or anything else along those lines.