- 300-500ml carbohydrate – electrolyte sports drink.
- 1 fruit Smoothie plus extra water.
- 1 thick sl. Toast and jam plus water or squash.
- 1 banana and water or squash.
Some swimmers insist that they simply can’t tolerate eating before a training session; however, it is possible to ‘train’ the body to tolerate food by building up slowly e.g. start with just ½ a slice of toast or ½ a cereal bar and then sip an isotonic drink until training starts.
During training
For early morning training sessions when there is little time to pre-fuel and sessions lasting longer than 60 minutes, a swimmer will be able to sustain a higher work rate for longer by taking onboard carbohydrate in the form of a 6% carbohydrate sports drink (0.5-1.0l / hour; commercial or home made) or sports gels (1-2 plus 0.5-1.0L water/ hour).
Fluid is vital in all high intensity sessions and endurance training lasting over 30 minutes; especially in the humid conditions typically found in most indoor swimming pool environments. Studies have shown that swimmers participating in high intensity pool sessions, lose on average, 600ml of sweat / hour.
Post-training
When training sessions or races are held on consecutive days or within the same day, starting to refuel and rehydrate as soon as possible after finishing a swim can accelerate recovery and reduce the risk of cumulative fatigue. Aim to consume a recovery drink or a snack containing 50-75g of carbohydrate within 15-30 minutes along with additional fluids. Choosing high carbohydrate foods with a high glycaemic index (rapidly absorbed) straight after exercise can speed recovery
Good recovery snacks include:
A bagel and soft cheese plus a bottle of diluted fruit juice.
500ml of recovery drink or low fat chocolate milk.
2-3 slices banana bread or malt loaf and an isotonic drink.
Low fat rice pudding or breakfast cereal with raisins and fluids.
This can be followed with a more substantial meal or snack at work / home 2 hours later.
Racing
Most athletes place great importance on what they should eat before competition; however, a perfect pre-race meal will only be useful if well-balanced long-term nutrition plan is already in place and can’t undo months of poor eating habits!
Nutrition for racing should be largely a continuation of normal daily eating patterns, however, a few key considerations could be:
- Pre-race – Wake early enough to eat breakfast 90-120 minutes before racing and sip 60-120ml of sports drink every 15-20 minutes right up to the start of the competition.
- Avoid high fat, high fibre foods which take longer to leave the stomach.
- Eat / drink within 15 minutes of each race.
- For ‘all day’ galas in humid conditions, use drinks that contain electrolytes such as sports drink or add an electrolyte tablet to your water bottle (e.g. Nuun, Zym). These will be more effective in keeping you well hydrated than water alone.
- Snacks – Always take plenty of your own snacks rather than rely on what may or may not be available at a competition venue. Good options include fruit, low fat cereal bars, hot cross buns, sandwiches with low fat fillings, mini packs of dried fruit and energy gels and isotonic / recovery drink powders to make up as required.
|
