NUTRITION

Eat before coming to our swim meets!!  Nervous tension is usually part of any swimming competition.  Your stomach feels unsettled and you don't think you want to eat but stress and tension cause a decrease in your blood flow to your stomach and small intestine slowing down activity and increasing acid in your stomach.  You may feel like you have butterflies in your stomach, or that it is tied in a knot.  Since everyone has different feeling and reactions to the same food, it is difficult to give a specific menu.  However, there are some general guidelines.

Choose food that is high in carbohydrates since the stomach can break this food down fast (eg. potatoes (NOT CHIPS), grains, bread, cereal, rice). 

Choose foods that are low in fat and protein.  Avoid bacon, sugary cereals, croissants, too much butter or margarine.

Choose fresh fruit, canned fruits in their own juices, and dried fruits like raisins, dates, figs, apples and apricots.  For breakfast in the morning you should have approx. 200 calories of carbs and protein, like a glass of orange juice, a half a bagel with peanut butter, an egg sandwich,  trail mix with nuts and dried fruit, a low fat yogurt, granola bar, or a cup of cereal with low fat milk.

Drink water!!!!!  Bring a water bottle in your backpack and drink it all day.

It is vital for top performance because dehydration causes fatigue, grogginess and muscle cramps.  Drink approximately one cup of water every hour before you race and sip water between races.  Do NOT drink soda!!

Try to eat a small meal 2 to 3 hours before a swim meet because you should have an empty stomach when you compete.  Avoid greasy foods because your stomach cannot break down the fat fast enough and you will have food in your stomach when you race.

DURING THE MEET

Over the hours of the meet, you need to supply energy from carbohydrates to maintain your energy stores.  Food such as muffins, bread, biscuits, bagels, fresh fruit, power bars or any meal replacement bar will replenish your energy supply.

After the Meet

Try to eat a well balanced lunch after the meet to maintain your store of energy through your food so you'll be ready for Sunday!