Breakfast and Recovery Strategies for Swimmers | ACTIVE
Getting your race day nutrition right is vital for swimmers but can be slightly confusing at Breakfast is vital for a swimmer as it is the only meal before morning. A reader writes: I am always at a loss for what to feed my swimmers before a big meet. Their next one is two days away - I stress out for my. What you eat right before the race is just as important, so we've put together some meal ideas that will keep you going throughout the day.
Making sure your body has all the nutrients it needs to recover and repair while it is sleeping is critical.
What to eat during swimming competitions
Try something that ideally is loaded with nutrients, like proteins ideally whey and caseinvitamins and minerals but is lower on the calorie side. A good example is a nutritional shake or a glass of whole milk.
Definitely avoid having any of these as your pre-race meals. They will only upset your stomach and derail your performance in the pool. Besides giving you a short-lived energy spike, constantly having high sugar has shown to create a host of other health problems.Top 10 Tips for Swim Meet Competition
If you need additional energy, get it from food. Stay away from these drinks. Save the high fiber for another day. Race day is not the time to try new foods and experiment. Slow-cooked oatmeal cereals with low fat yogurt or eggs with whole grain toast provide some protein along with complex carbohydrates to help fuel your energy needs.
5 Race Day Nutrition Tips for Swimmers
Avoid white flour bagels or pastries such as croissants or donuts. Snacks consisting of lower-sugar fruits such as blueberries or nuts tide you over during the competition. Considerations Carbo loading can be counterproductive.
Large portions of starches and sugars might result in cramps and sluggish performance.
Good Carbs to Eat Before a Swim Meet
You rely on long-term nutrition as well as training for good performance at swim meets. USA Swimming coach Mike Mejia says what you eat in the months and weeks leading up to the meet is most important.
- 5 Race Day Nutrition Tips for Swimmers
- 3 Highly Recommended Pre-Race Meals for Swimmers
- Breakfast and Recovery Strategies for Swimmers
While the athlete doesn't want to have a full stomach, having a light snack can refuel and hydrate him or her before the workout. Swimmers should pack the foods the night before and then they can grab it and eat it in the car if they are pressed for time in the morning. Recovery Strategies Once the workout is over, it is very important that swimmers eat a regular breakfast.
Most competitive swimmers work out six days a week. To recover from the workout, both fluid and fuel must be available to the body. If the meal can be eaten within 30 minutes after the workout, then the body can start the recovery process faster and be ready by the next practice to provide a quality workout. Carbohydrates are the most efficient source of energy for muscles.