Diet Nutrition

REGULAR DIET

What you eat and drink effects 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), and beans, peas and lentils.

DAY BEFORE COMPETITION

Plan your food intake for the day before and the day of the gala.

East 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 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.