February 15
Swimming Nutrition
What’s your favorite car?
 Think of your body as
a car!
 Fuel.
 The right fuel.
 Maintenance.
February 15
Meals
 Choose meals high in carbohydrates and
Protein, AVOID SLUGGISH FATS!, and try
always to choose the whole grain option.
 That doesn't mean you can’t treat yourself
February 15
once in a while! 
Here are some good examples:
 Baked potatoes – Fillings are endless
 Pasta meals or bakes –plenty of vegetables
 Beans on toast – With whole meal
toast.
 Brown rice
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Eggs Super Food
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Pasta Bakes
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Chicken
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Tuna Super Food
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Baked Potatoes
February 15
Snacks
 You can eat the same snacks before, during
and after training and galas.
 Great snacking foods are fruits, Bananas,
cereal bars, yogurt, nuts, dried fruit, whole
grain foods: Cereal, toast, rice, oats, barley.
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Banana
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Fruit
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Cereal Bars
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Yoghurts
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Whole meal Sandwich
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Nuts
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Dried Fruit
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Peanut Butter
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Cut Vegetables
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Mini Pancakes
February 15
Water
Hydration
 You should be drinking water
all the time.
 Should sip water all day,
Carry a water bottle.
 Drinking a lot of water at once
does not work, goes straight
through!!!
February 15
Monitoring Hydration

IT’S SIMPLE! Don't Laugh!!!
 Watch your pee (Urine), if your pee is dark yellow/gold you
are dehydrated, it should be a pale yellow/colorless all day.
 If you are thirsty you are already dehydrated.
February 15
SO DON’T EVER
EVER FORGET TO
BRING WATER
AND DRINK IT!!!
February 15
Before, During And After
o Competitive swimmers need to make sure
they are eating/Drinking the right things at
the right time.
o Different Times
 Before
 During
 After
February 15
Before Training
 Try eat a meal 2 – 3 hours before training.
 Eat a small meal or snack before training
this will improve your performance.
February 15
During Training
 Drink a drink! Most
important
 Don’t use sports drinks they
have too much sugar in
them.
 If its a long session bring a
snack.
February 15
Make your own sports drink!
 Water.
 Pinch of salt.
 1/2 tsp. sugar.
 Cordial (not sugar free)
February 15
After Training
 When you’re working hard in the pool your body will
need help to recover, REFUEL!!!!
 You need to feed those muscles and let them repair,
so next time they will be stronger and you go faster.
 Always try refuel 15 – 30 minutes after training,
snack after, then a meal.
February 15
Recovery snacks
 Smoothies
 Chocolate milk
 Raisins and nuts
 A beagle
 Banana
 Orange juice
February 15
Galas!!! What To Eat
 Eat a snack, the same snacks you would eat
before training followed by your dinner or
breakfast.
 But Remember Choose Wholegrain, High
Protein Meals and Snacks.
February 15
The Day Before A Gala
 Remember to eat whole grain carbohydrates.
 Drink fluids little and often.
 Eat small meals or snacks regularly, don’t over
eat.
 It’s best to stick to foods that you are familiar and
compatible with!
February 15
The Morning Of A Gala
 Don’t swim on an empty stomach.
 Stick to easy to eat food for example cereal
with milk, porridge, banana with yoghurt,
some fruit or toast with jam.
February 15
During A Gala
 Don’t over eat and, try not to eat right before a race.
 High fat and sugary foods = Very bad. They will
make you hyper and you will lose all your energy
before your race, they also make you feel sick and do
not give energy to your energy store room.
 If you feel sick drink smoothies or yoghurts.
February 15
After A Gala
 Eat a snack straight
after a gala then your
dinner, lunch or
breakfast.
 Make sure you refuel
yourself.
February 15
FAT!
 Saturated fats from
fast food, crisps,
cheese, and fatty
meats.
 They are slowly
absorbed so use all
your energy up = slow
swimmer.
February 15
SO!
 Remember you’re a car!
 You need to drink water all day!
 Eat snacks before, during and after training and
galas!
 Avoid fatty foods!
 Stick to wholegrain!
February 15