Nutrition – FAQ (Frequently Asked Questions)

What foods are generally good for training on?

Foods that contain a mix of high carbohydrate, moderate protein and moderate fat are recommended for our swimmers. Example meals and snacks are given later.

What foods are generally bad for training on?

Fast foods, foods with high sugar content (sweets & chocolate) because they provide only a short-term energy source and the wrong kind of fats. Avoid overload on fruit before training also, this can slow down the metabolism (recommend eat fruit after training).

How soon before training should I eat?

Preferably a main meal should be eaten 1.5 - 2 hours before training. However, in reality most of us only have 30 minutes to 60 minutes prior to training. For this time slot eat a snack, e.g. bananas, yoghurt, cereals, cereal bars, smoothie, beans on toast, etc.

What should I drink during training & how much?

Water, dilute juices, fruit juice and isotonic drinks are all recommended. Never consume any fizzy drinks near to or during training as all brands supply the wrong energy source for your needs. How much? Drink small regular sips at end of sets and during rest periods, and start drinking before you feel thirsty to avoid dehydration. Simple rule of thumb for training requirements:

Every 1000m swum = 150ml fluid replacement

What should I eat on days before an open meet or gala?

Do not change your normal meal routine; just ensure that all meals in the days leading up to a meet are based on a mix of high carbohydrate, moderate fat, moderate proteins. Sample meals:

Rice/pasta/noodles/potato

With

Stir fry or grilled lean meat/fish/chicken

With

Vegetables/fruit/bread/rolls

Deserts: jelly, yoghurts, custard & fruit

What should I eat/drink for breakfast on race day?

Cereal, porridge, dry toast or toast with honey/jam/marmalade/banana on, cereal bar and yoghurts are all recommended. Drink what you would normally do in training. Eating early in a morning is not easy, so if you struggle to eat breakfast, take it with you in the car on the way to the meet and eat a little at a time.

NO BACON OR SAUSAGE SANDWICHES ALOUD!!!!

What should I eat between races?

Light snacks that are going to restore your energy stores effectively. This means we need something to replace short-term and long-term energy stores.

Short-term snacks:

Jelly, wine gums, some cereal bars, jelly babies & banana. NO CHOCOLATE.

Long-term snacks:

Banana & fruit, cereal bars, sandwich (tuna salad preferably), pasta & couscous,

Have the short-term snacks between races (as long as there is at least 20 minutes to digest), and have the long-term snacks during the session interval or lunch.

What do I drink before and after races?

Use the same principles as in training with the same drinks: regular sips throughout the meet. As you spend the majority of a meet or gala on a warm sweaty poolside, the rule of thumb changes for fluid intake.

2 Hours on poolside = 1 litre of fluid intake

What should I definitely not bring to eat or drink at a meet or gala?

Crisps, chocolate, sweets (unless stated above), cheesestrings, fizzy drinks, any kind of fast food. These are all high fat, high sugar and slow to digest.