Food and nutrition at competitions

What should my child drink at a competition?

water_081204

It is a good idea for swimmers to have food at competitions – food is fuel and swimmers get hungry quickly. However, before consuming food it is very important for swimmers to hydrate well.  Swimmers must make sure they have plenty of water with them both during training (at least 1 litre per hour so please invest in water bottles of 1 litre capacity) and at open meets or galas (2 x one litre bottles). Swimmers could have a couple of bottles of “isotonic” (e.g. Lucozade Sport, Powerade…) and take a few drinks of this AFTER a race to replenish sugar supplies.

 

Image 4 Definite ‘no-no’s’ are: fizzy drinks – coffee – tea.  Tea coffee


 

What should my child eat at a competition?

Food consumed at galas and other events need to be easily digestible. Swimmers should eat foods that they usually eat – so in some respects their daily diet needs to accommodate the types of foods that are good to eat at competition.

fruits

 

 

Grains

 Swimmers should focus on high-carb, low-fat foods for energy (pasta, rice, fruits, whole grains) and lean protein for muscle repair (chicken, fish, beans),  stayinghydrated with water/sports drinks, while avoiding high-fat, spicy, sugary, or overly fibrous foods right before swimming to prevent indigestion and fatigue. Timing is key: complex carbs hours before, simpler ones closer, and protein/carbs post-swim.

Pasta

 

 

Rice

 
lean protein
Foods to Eat (Focus on Carbs & Protein)
  • Before a Swim (2-4 hours): High-carb, low-fat meals like whole-grain cereal with fruit, oatmeal, pasta, rice, bread with jam/honey, or lean meat/cheese sandwiches.
  • Closer to Swim/Snacks: Bananas, crackers, pretzels, fruit (apples, berries), yogurt, dried fruit, energy bars.
  • After a Swim (Recovery): Lean protein (chicken, fish, tofu) with carbs (quinoa, vegetables) and milk or a protein shake to repair muscles.
  • Hydration: Water, fruit juice, sports drinks.
  

 

 

    
Image 4
Foods to Avoid (Especially Before & During)
  • High Fat: Fried foods, rich sauces, fatty meats (sausage, bacon).
  • Excess Sugar: Soda, candy, sugary cereals (causes energy spikes/crashes).
  • High Fiber/Gas-Producing: Beans, some raw veggies (like carrots), certain fruits (like apples, raisins) in large amounts, as they can cause stomach upset; tolerance varies.
  • Spicy Foods: Can cause indigestion.
  • Caffeine: Can be dehydrating.
  • New Foods: Stick to what you've practiced with during training.
  
 
 
 
 
Key Principles
  • Carbohydrates are your primary fuel source.
  • Protein builds and repairs muscles.
  • Fiber & Fat slow digestion; limit them before events.
  • Hydrate constantly with water and electrolytes.
  • Experiment during training, not race day