Great Tip from USA Swimming!!!
1. Food does NOT make a swimmer swim fast.
That’s right. Food does not make him swim fast. What does make him swim fast? Training. Training makes him swim fast.
2. QUALITY training makes him swim fast.
A vital part of quality training is good nutrition!
The best pre-practice, or pre-meet meal should contain primarily carbohydrates. Carbohydrate-rich foods like pasta, breads and cereal are easily digested and absorbed. Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise. Here are some meals that provide 100 grams of carbohydrates.
How to chose a healthy meal...
Tips to Faster Recovery and Sustained Energy
1. Eat smaller amounts of carbohydrates frequently throughout the day.
2. Drinking early and often (every 15 minutes during practice) keeps you
hydrated and provides your body with fuel.
3. Eat a carbohydrate and protein snack within the first 30 minutes after
practice. The sooner, the better. If you have trouble eating solid food
after a hard workout, try liquid foods such as chocolate milk or a fruit
4. Aim for eating a substantial meal within two hours after practice to
5. Make it a habit to eat a hardy breakfast every morning. You’ll eat less junk
food later in the day, and it will enhance your daily energy levels and
Make Sure you are Always Hydrated!!!
1. Keep a fluid bottle by the side of the pool when working out and drink
between repeats and sets.
2. Choose sports drinks like Gatorade that taste good, stimulate fluid
absorption in the body maintain proper fluid balance in the body, and
provide energy to working muscles.
3. Avoid carbonated drinks, which can cause stomach bloating and may
reduce fluid intake.
4. Avoid caffeine-filled beverages. They are diuretics and contribute to
5. Check the color of your urine. Dark-colored urine may indicate you are
dehydrated and need to drink fluids.