Eat For Glory

Simple changes to your diet can make a big difference to your swimming.

Top nutritionists say a balanced diet consists of around 60% Carbohydrates 15% Protein and 25% Fat.

This tied in with around 8 glasses of water a day is the way not only to improve your swimming but improve your day to day life.

 

For more general nutritional information check out the Food Standards Agency

web site.

Eating For Competition

Try to plan your diet starting from the day before a gala or big swim.

Eat plenty of carbohydrates but try to avoid eating fats.

During the daytime try to take in at least 1 litre of fluid ( Not Fizzy Drinks ) and eat at least one of the following carbohydrate foods:

 

A bowl of cereal

Bananas

Cereal Bar

 

Do not be tempted to over eat as this does not work!!

Evening Meal

Suggested Food to eat the night before competition:

 

Noodles

Rice

Pasta

Potatoes ( Not Chips )

 

Competition Day

Breakfast should be at a normal hour.

Carry your drinks bottle with you and take a drink at regular intervals.

If you are feeling thirsty its to late you are already dehydrated.

 

Competition Day Breakfast

Suggested Food for Breakfast on day of competition:

 

Toast with Jam

Cereals

Scotch Pancakes with Fruit

Beans/Egg on Toast

 

Getting Ready To Race

Do not eat 10 - 20 minutes before a race as the food does not time to digest and will ultimately slow you down.

Refuel as soon as the race is over, not before.

If you have more than 1 hour between races then a snack can be taken.

Try one of the following:

Banana

Jelly Squares

Cereal Bars

 

 

If your gala is in to sessions you could take a light lunch of maybe cold pasta or even a banana sandwich.

Once the day is over start to refuel and rehydrate your body straight away.

Have a low fat meal so that your food does not lay heavy in your stomach.

For Example:

Noodles

Pasta

Pizza

Jacket Potato

 

At all times you must drink and make sure your body is fully hydrated.