Race day nutrition
Taken from Flying Start 2000/2001
When you attend a competition it is important to eat suitable healthy snacks and don’t rely on the pool café to provide it.
Examples are:
* Sandwiches/rolls/pitta/bagels (with cottage cheese, peanut butter, banana, salad, honey, jam marmite, tuna, chicken)
* Low fat yoghurt/fromage fraiche
* Fresh fruit (apples, bananas, nectarines, oranges, grapes)
* English muffins/scones/crumpets/Scotch pancakes/potato cakes (no butter or margarine)
* Fruit/cereal energy bars
* Pasta/rice/baked potato (avoid cheese/mayonnaise for a filling/sauce)
* Fruit juice/diluted squash
* Mixed nuts and dried fruit
* Rice cakes/crackers
* Breakfast cereal (with low fat milk)
Do not bring sweets, crisps and fizzy drinks as these are not suitable ‘fuel’.
Little and often is the rule of thumb to ensure food is digested and you are not swimming on a full stomach.
If you are at a competition that involves several events it’s really important to refuel and rehydrate after a swim. Choose simple carbohydrates such as bananas, dried fruit, breakfast cereals, rice cakes, fruit juice.
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