Swim Meet Day Nutrition Tips
Maureen Reidenauer, RD
Pre-Meet Meal:
It is important to have a nutrient rich meal about two hours before warm-ups begin. The meal should be high in
fiber with low fat proteins and limited amounts of added fats. Drinking plenty of water at this meal is extremely
important. An example of a good pre-meet meal could include the following foods:
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Dry cereal with skim milk
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Cut up fruit or banana
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Whole Wheat pancakes or Waffles with syrup or fruit
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Bagel with peanut butter
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Low-fat Yogurts
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Pasta with low-fat meat sauce
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Water-water-water!
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Avoid sugary foods and beverages [save fruit juice for meet]
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NO Caffeine
Appropriate Swim Meet Snacks:
Long days waiting for events to take place will require swimmers to plan for snacks to refuel the body—snack
choices can make all the difference in meet day performance. Hydration with water bottles or non-caffeinated
sports drinks can be the most important SNACK a swimmer can have on meet day. Snacks should only be
eaten if there is 30 minutes between events to prevent competition cramping and digestive distress. The
longer the time between events the greater the need for swimmers to have the right snacks. Some appropriate
and team approved meet snacks include the following:
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½ Bagel with jam or jelly
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Low fat string cheeses
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Cut up fruits or dry fruits
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Dry breakfast cereals in individual boxes or zip type bags
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Pretzels
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Cut up veggies with LOW FAT dressings
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Crackers
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Non-caffeinated sports drinks
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REAL FRUIT fruit juices—not fruit beverages
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WATER
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Water
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Water!
[Note: NO CANDY or CAFFEINE is suggested in team areas.]