The simplest dietary changes can have the most profound effect on performance.
We now have masses of scientific information which tells us that athletic performance is closely linked to diet.
In order to be able to train hard and swim fast at competition, you need to eat a well balanced diet consisting of 50-60% carbohydrate and 10-15% protein and 25-30% fat.
Guard against dehydration. Pre-hydration before you come to training, drink the contents of your water bottle during the session and afterwards. As a rough guide, you should be drinking 6 - 8 glasses a day of water. Not only will this help you train, it will help you concentrate better.
REGULAR DIET
What you eat and drink affects the quality of your performance. Maximise Glycogen stores by eating a majority of carbohydrate in your regular diet. These should be the starchy, unrefined complex carbohydrates, such as wholegrain cereals and cereal products (wholemeal breads, muesli, rice, pasta potatoes etc), beans, peas and lentils.
DAY BEFORE COMPETITION
Plan your food intake for the day before and the day of the gala. Eat carbohydrates, but avoid fat at all costs. Fat will slow down digestion and prevent the body from using the carbohydrates to top up your glycogen stores. Glycogen is your energy.
Do not overeat, just stick to your regular sized meals. You cannot carbohydrate load the day before a competition, it does not work.
NIGHT BEFORE COMPETITION
Drink plenty of fluids, especially fruit juice and water. Older swimmers should avoid alcohol, as it dehydrates the body.
Have a high-carbohydrate low fat meal. Suggestions are:
Noodles
Rice or pasta (with a low fat sauce)
Deep pan pizza (veggie or ham ideal), but avoid fatty meats
Beans on toast
Cereal and toast
Potato in any form except chips.
PRE COMPETITION
Carry your drink bottle with you and drink small amounts and often. If you are feeling thirsty you are already under-hydrated.
If you have several swims in a day, it is okay to snack through the day, providing you have eaten regular meals prior to the day and resume regular meals soon after.
Breakfast could be your only proper meal today, suggestions are:
Muffins/crumpets/Toast with marmalade/Honey/Jam
Breakfast cereals or pop-tarts
Scotch pancakes and banana
Beans on toast
Definitely no fat! Today is not the day for sausages, burger, chips chocolate crisps or any high sugar snacks. All of these will seriously slow you down.
COMPETITION
Time your eating around your swims. Give your digestive system time to work for you, not against you.
It takes 3-4 hours to digest a large meal, and 1-2 hours to digest a small snack.
DO NOT eat 10-20 minutes before the race, all it will do is slow you down.
Refuel as soon as you have raced, not before.
If there is less than 1 hour between races you should only be having carbohydrate drinks (sports drinks, juices or squash, not fizzy ones).
If you have more than an hour between races then a high carbohydrate meal or snack can be eaten. Bananas, jelly and cereal bars are excellent snacks, cold pasta and tuna or a banana sandwich make a good light lunch. However today is not a day to experiment, stick to what you know your body can tolerate.
More than 3 races in a day will mean that you have depleted your glycogen stores (energy). You will need to replace these stores.
AFTER COMPETITION
If you will be swimming again the next day then you need to refuel and rehydrate your body. Start drinking straight after the gala, and have a high carbohydrate snack as soon as possible, followed by a low fat meal later. Suggestions are:
Chinese meal with plenty of noodles
Pizza or pasta dishes with tomato based sauce
Chicken kebab with pitta bread and salad
Jacket potato with salad
Indian food with rice and breads
FLUID NEEDS
You must always make sure your body is fully hydrated. This means that you should drink before, during and after training.
Water is fine in most situations or you can add your favourite cordial if you prefer. If you do use cordial, try and opt for a “reduced sugar” version.
Sports supplements can be used, as they are an extra way of obtaining carbohydrate.
Caffeine has a dehydration effect, so try and avoid drinking tea and coffee.
Fluid requirements increase as temperature increases. Therefore if you find yourself on a hot poolside, which is often the case, remember to drink plenty.
Avoid very fizzy drinks or very concentrated drinks as these can cause stomach discomfort during exercise.
