Swimmers Information
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Nutrition Information
1) Hydration
Make sure swimmers are drinking water throughout the day when competing. It is very easy for them to become dehydrated, especially if they have multiple races throughout the day, as we live in a warm climate.
Gatorade or other such sports drinks are also acceptable, but I would encourage to water these drinks down as they do contain a lot of sugar in them. Sugar in general should be kept to a minimum. The reason for this being it gives kids an initial energy burst but they then experience what is called a sugar spike. High energy levels for a short amount of time at first which in then followed by a low due to insulin secretions (the low energy level is normally less than the original energy level).
Red Bull or other such energy drinks are ok, but try to choose the sugar free ones. Also drink these in moderation with water. Most of these drink contain large amounts of caffeine and caffeine is a diuretic (dehydrates the body)
2) What to eat before a meet?
Sandwiches are great before a meet for lunch. Stick to the lighter meats though such as turkey, chicken or ham.
Fruit is also a perfect food to eat with your lunch. Any fruit will work, whichever the swimmer most prefers.
For breakfast, oatmeal, toast or any low sugar cereal will work. Bagels are also great as they are dense and high in energy. Peanut butter and jelly are simple, but great additions to any bagel, sandwich or toast.
Eggs can also work for breakfast. I recommend either hard-boiled or cooked in a frying pan with a non-stick spray. Stay away from other greasy foods for breakfast such as bacon, sausage, etc.
If it’s early and the swimmers are having a tough time getting up, coffee can always help, but in moderation. Make sure they drink some water after, though.
3) What to eat during a meet?
First and most important, NO CANDY DURING THE MEET! Stick to other snacks such as crackers, pretzels, fruit etc.
A small snack after each race is always a great idea to put energy back into a swimmers’ body. Power gels are a great idea after a race. Carb boom is the best of the gels.
Of course, hydration is very important. Make sure swimmers always have something to drink throughout the meet.
Other snacks that are great during a meet include: PowerBars, nuts, granola, popcorn, dried fruit.
Coach Greg graduated from the University of Arizona with a Bachelor of Science in Nutrition, so if you have any questions regarding swimmers nutrition, please feel free to ask him!
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Updated Jul 10 2007