Nutrition Tips... Carbohydrates (carbs) are the limiting factor on how long and how intense one can train. If the daily carb intake is not sufficient to maintain glycogen (muscle energy), a swimmer can experience fatigue or sluggishness, leading to poor performance.

Carohydrates come in simple and complex forms. A mixture of both types of carbs is recommended for proper performance.

Some complex carbs are: rice, pasta, bread, cereals and veggies.

Some simple carbs are: fruit, fruit juices, milk and simple sugar.

It is suggested that you consume most of your complex carbs during meal times and snack on simple carbs between meals.

Daily Fuel Mix... It is strongly recommended to maintain a proper energy balance, that your daily food consumption should be composed of 60% carbs, 20% fat, and 15% protein. Most fat and protein can be found in cheese, meat and dressings.

Obviously, we are not going to stop and figure out the carb, fat, or protein content of every meal. Simply eat more from the carb group than you do from the fat or protein group and you should do well.

Eating for Competition... It is important to remember that not only what you eat in the morning of a competition plays a role in your performance, but also what you have been eating up to a week before. Remember that what you eat before a competition will not make up for a poor workout or a poor attitude.

DON’T FAST OR NOT EAT BEFORE ANY COMPETITION! It will only make you lose what energy you have. That is not to say that you should stuff your face before a race either. Ideally, you want to swim on an ’empty’ stomach without teh feeling of being hungry. It is a good idea to eat a meal at least two hours before a race, and if you feel hungry, snack with appropriate foods up until the race.

Before a Met... Eat a high carb diet, sometimes called 'carb-loading'. Increase your carb intake even higher than your daily intake. You want to start this at least a week before a big meet. This will help to ensure that your 'gas tank' is full of high energy, easily available fuel. Stay away from foods high in fat or protein. Remember what you eat is your 'fuel' for any type of activity. Eating the right kind of fuel will help you ensure peak performance.

DON'T EXPERIMENT WITH A NEW DIET THE DAY OF A MEET! This can lead to stomchaches, dehydration, or feeling sluggish. You want to stick with foods you know will not upset your stomach and digest easily.

Suggestions: pancakes, waffles, cereal, pasta, bagels, toast, fruit, and fruit juices. Some no-no's are: (in large quantities) eggs, sausage, doughnuts, fried foods, cheeses, butter and cream cheese.