Regular Diet

• What you eat and drink affects the quality of your performance.
• Maximise Glycogen stores by eating a majority of carbohydrate in your regular diet. These should be the starchy, unrefined complex carbohydrates, such as wholegrain cereals and cereal products (wholemeal breads, muesli, rice, pasta, potato etc), and beans, peas and lentils.
• You should avoid the simple carbohydrates such as confectionary, preserves, junk food, and sugar.
• It is fine to vary your diet in between competitions, see which foods give you more energy to train.

 Day Before Competition

• Plan your food intake for the day before and the day of the gala.
• Eat carbohydrates, but avoid fat at all costs.
• Fat will slow down digestion and prevent the body from using the carbohydrates to top up your glycogen strores. Glycogen is your energy.
• Do not overeat, just stick to your regular sized meals - you cannot carbohydrate load the day before a competition, it does not work.

 Night Before Competition

• Drink plenty of fluids, especially fruit juice and water. Older swimmers should avoid alcohol, as it dehydrates the body.
• Have a high-carbohydrate low fat meal. Suggestions are:
  • Noodles
  • Rice or pasta (with a low-fat sauce)
  • Deep pan pizza (veggie or ham ideal, but avoid fatty meats)
  • Beans on toast
  • Cereal and toast
  • Potato in any form except chips.

 Pre Competition

• Carry your drinks bottle with you and drink small amounts and often. If you are feeling thirsty you are already under-hydrated.
• If you have several swims in a day, it is okay to snack through the day, providing you have eaten regular meals prior to the day and resume regular meals soon after.
• Breakfast could be your only proper meal today, suggestions are:
  • Muffins / Crumpets / Toast with marmalade / honey / jam, but only a sliver of low-fat spread.
  • Breakfast cereals or pop-tarts.
  • Scotch pancakes and banana
  • Beans on toast
• Definitely no fat - today is not the day for sausages, burger, chips, chocolate, crisps or any high sugar snacks - all of these will seriously slow you down.

 Competition

• Time your eating around your swims. Give your digestive system time to work for you, not against you.
• It takes 3-4 hours to digest a large meal, and 1-2 hours to digest a small snack. DO NOT eat 10-20 minutes before the race, all it will do is slow you down.
• Refuel as soon as you have raced - not before.
• If there is less than 1 hour between races you should only be having carbohydrate drinks (sports drinks, juices or squash, but not fizzy ones).
• If you have more than an hour between races then a high carbohydrate meal or snack can be eaten. Bananas, jelly and cereal bars are excellent snacks, cold pasta and tuna or a banana sandwich make a good light lunch. However today is not a day to experiment, stick to what you know your body can tolerate.
• More than 3 races in a day will mean that you have depleted your glycogen stores (energy). You will need to replace these strores.

After competition

 If you will be swimming again the next day then you need to refuel and rehydrate your body. Start drinking straight after the gala, and have a high carbohydrate snack as soon as possible, followed by a low fat meal later. Suggestions are:

• Chinese meals with plenty of noodles
• Pizza or pasta dishes with tomato based sauce
• Chicken kebab with pitta bread and salad
• Jacket potato with salad
• Indian food with rice and breads