Fuel, Swim, Recover.

We’ve come up with a brief guide on what to eat on your day of a competitive, or intensive swim. 

Competitive swimming is no joke – it’s one of the most demanding sports. Nutrition isn’t something to be overlooked, and is a core part of a swimmer’s lifestyle. Nutrition helps repair muscles, fuel workouts, and keep hydrated. For the serious swimmers out there, nutrition should not be optional, as it is vital to ensure the right nutrition is made, and deserves as much attention as your time in the pool!

We’ve gathered some ideas to help you with your nutrition at different points of your competitive swim day.

Before your competitive swim, roughly around 3 hours away, we recommend any of the below:

Porridge

Chicken Sandwich

Pasta salad (Beans, Chickpeas)

Some form of eggs

These foods are a good source of carbohydrates for energy, protein for muscle support, and low fat and fibre for avoiding digestive issues.

We also recommend having a light snack just before swimming, around 30-60 minutes before. Here’s our recommendations:

A piece of fruit: Bananas, apples etc.

Rice Crispy Squares Bar – You’re probably thinking the same, what? This light snack is a simple source of carb, digested easy and can be used for energy much quicker which is good before any form of workout, and has been trialed by many fitness influences and bodybuilders.

Granola Bar

The purpose of a light snack is to provide quick and easy to digest energy without upsetting the stomach.

During swims, you will usually have a break, whether it be training or between races, you want to look at topping up your energy quickly. We’ve put a list of our recommendations to help you get back in the water feeling strong and ready!

 Dried fruit

Handful of grapes

Satsuma

Jelly Babies

Low fat yoghurt

Post swim, it is important that you refuel your body after it’s worked hard. Your body will need to refuel, repair and rehydrate.          

Smoothies with protein/fruits

Eggs 

Chocolate milk

Wholegrain crackers + peanut butter

Salmon

Ensure that you are getting water and are drinking minimum of 2L a day. 

As a professional swimmer it is important that diet is considered as it will have effects on your performance and energy. Mix it up, try different foods that will benefit you as a swimmer. Be prepared, and be ready. Keep hydrated, and eat your vegetables as they say! 

Eat well and swim strong, your body will thank you for it.