General Nutrition For Competitive Swimmers


Exercise Meals
If you’re planning to go swimming or training later in the day try to eat an exercise-friendly meal two and three hours before you go. High Carbohydrate, high protein – low in fat.

Here are some good examples:
• Baked potatoes – fill them with beans, sweet corn or chilli, not too much cheese, and remember to eat the skin, it’s the healthiest bit!
• Pasta meals or bakes – again go light on the cheese, throw in plenty of vegetables. Tuna is also a great energy source.
• Beans on toast – they may be the signature of a student’s staple diet but low-sugar baked beans are actually really good for you. Bags of protein in the beans and wholemeal toast has your complex carbohydrates. And if beans aren’t your thing, eggs will do a similar job.
• Chilli con carne – beans, lean mince, and brown rice all should set you up perfectly for exercise in a few hours. Fatty, greasy mince, white rice and salty tortilla chips will not.

Pre-training Snacks
• Don’t swim on an empty tummy. Eat a small meal or snack between one and two hours before you start your training.
• Great snacking foods are fruits (fresh is best but dried are still okay), energy foods (cereal bars, energy drinks), yogurt (low fat if possible) or whole grain foods (whole wheat cereal or wholemeal toast).

• When you finish training you need to eat the right food to refuel within 15 – 30 minutes!
• Make sure you’re refuelling with the ‘right’ foods though – something low in fat but high in carbohydrates and protein.