Healthy eating for swimming
Nutrition and Diet for Swimmers
Nutrition is as important as training when it comes to swimming.
The day before the competition
The 24 hours before a swim meet are all about fueling and prepping muscles. Prioritise:
- Complex carbohydrates like brown rice, quinoa, whole-grain pasta
- Lean proteins such as chicken, eggs, or tofu
- Fruits and veggies for vitamins, minerals, and fibre
- Plenty of water to stay hydrated
Greasy, fried, or heavy foods that can slow digestion and leave swimmers feeling sluggish. Foods to avoid:
- Takeaways
- Highly processed foods
- Fried and greasy meals
- Spicy and unfamiliar foods
Breakfast
Should be familiar, easy to digest, and (ideally) consumed 2-3 hours before the first race. Great breakfast options are:
- Toast with almond butter and banana
- Low-fibre cereal with milk and fruit
- Scrambled eggs with whole-grain toast
- Oatmeal with fruit and honey
- Greek yoghurt with fresh fruit
High carb foods such as pancakes, waffles, English muffins and crumpets are great as long as they aren’t paired with large amounts of high sugar foods. Avoid:
- Toppings high in sugar such as syrup, chocolate and full fat cream
- Cereal with high level of sugar
Pre-Race
Around 30-60 minutes before the race a carbohydrate-rich snack is ideal for a quick energy boost. Things such as:
- Pretzels or crackers
- Dried fruit or nuts
- Dates or raisins
- Fruit snacks
- Fresh fruit
- Malt loaf
High sugar, high fat foods are not ideal for race day. They cause energy spikes and crashes, leading to fatigue, and are often full of artificial additives.
- Sweets
- Chocolates
- Highly processed or fried foods
- Foods with high fat contents
Lunch
Having a proper meal at an open meet can be quite difficult which is why it is so important swimmers have enough snacks to keep them going. Lunch should be light and focus on protein and carbohydrates. Foods such as:
- Turkey sandwich on wholegrain bread
- Grilled chicken wrap
- Greek yoghurt parfait
- Plain rice cakes and hummus
- Caesar salad
- Crackers and deli meats
- Fruit smoothie
- Pasta salad
Post-Race
After the final race, swimmers need to replenish glycogen stores and repair muscles. They should aim for a 3:1 carb to protein ratio to optimize recovery and reduce soreness the next day, eating foods such as:
- Chocolate milk
- Protein smoothie
- Turkey and cheese sandwich
- Rice bowl with chicken and veggies
- Greek yoghurt and granola
Foods that have low levels of protein but high fat and sugar content should be avoided. Foods such as:
- Takeaways
- Highly processed foods
- Fried and greasy meals
- Spicy and unfamiliar foods
Hydration
Staying hydrated is arguably the most important part of nutrition on race day. Swimmers should ensure they have enough liquids to keep them hydrated throughout the day by bringing things such as:
- Water
- Electrolytes
- Diluted fruit juice
Swimmers should not be drinking:
- Energy drinks
- Sugary drinks
- Highly caffeinated drinks
This study found that muscle endurance crashes with just a 1.6% drop of bodyweight from dehydration.
Sources
What to eat before, between and after racing | British Rowing Plus
What to Eat Before a Swim Meet - Nutrition by Mandy
Pre-Competition Nutrition Guide for Competitive Swimmers | Rocket Swim Club
What to Eat Before a Swim Meet — Train Daly
40 Healthy Swim Meet Snacks for Best Performance