Eating Before A Swim Meet

Posted On: Feb 22, 2016

Nutrition plays a very important role for athletes in order to sustain their vigor and perform at their very best. Swimmers need to fuel their body with the proper nutrition so ensure peak performance. We’ve got the secret for what you should eat in order to beat your competition.


Breakfast is the most important meal of the day, especially for athletes. A good, hearty, breakfast will give you enough energy to take on your entire day! Your meal should include complex carbohydrates and protein, as well as some healthy fat. Your complex carbs will give you enough energy until afternoon; a good option would be whole-grain toast, English muffin, or oatmeal. Fruit is also a carbohydrate that will not only give you energy, but also many different nutrients your body craves. To add protein and healthy fat to your breakfast, eggs are an egg-cellent choice! One egg is only 70 calories, but packs the protein! If you have an early meet, it’s important to eat a lighter meal. Grab a piece of toast and a tablespoon of natural peanut butter with a large glass of water.


Every individual should try to aim for at least 8 cups of water daily, but athletes typically need more.  Drinking water has many benefits such as regulates body temperature, detoxifies, protects our joints and organs, and it helps our organs absorb nutrients better. As athletes, water helps us achieve maximum performance. It provides us with strength, as well as aiding in recovery. Beware of sugary sports drinks, as they give you an energy spike but then can leave you feeling lethargic.


It’s important for swimmers to keep something to snack on at hand. You never know when hunger will strike! After your races, you will have used some of your energy and you’ll need to eat something to get your energy back where it needs to be. Don’t reach for the candy bar or greasy food, as those items will upset your stomach and not allow you to reach optimal performance.  What you should have on hand include fruit, nuts, pretzels and complex carbs like granola. Like breakfast, these choices will give you the energy you need to perform.

Make the right choices nutritionally, and you will set yourself up for success. Stay away from empty calories such as fast food, pre-packaged, sugary items. Always remember it’s important to eat whole, nutritious items before and during a meet for your best performance. If you eat good, you feel good.

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