High carbohydrates
These should make up the largest part of all your meals.
Low fat/adequate protein
Choose lean meat, skinless chicken, fish, eggs or meat alternative Choose low-fat dairy products (milk, cheese, yoghurt)
Limit butter, oils, cream, cakes, biscuits, fast food, chips and chocolate Drink plenty of fluids.
Why? - Account for losses through sweat
When to drink? - rest periods, between sets
What to drink? - Sports drink, or cordial Water!
Avoid caffeine containing drinks eg. coffee, tea and colas.
Breakfast
The kitchen and meeting room are available for swimmers after training for preparing and eating breakfast.
However, we ask that all swimmers clear up after themselves. If you are leaving food in the fridge, please put a label on it with your name and the date.
Due to lack of storage, swimmers are advised to bring their own plate/bowl and utensils, and to take them home with them each day.
AIM
Stock up fluid levels Top up sugar levels.
Short Time: (ie between heats)
- Sports drink
- Cordial
- Fruit Juice
Greater Than 2-3 Hours
- Fruit- tinned or fresh
- Sports bars or low-fat muesli bars
- Plain sandwiches/rolls/rice cakes-jam, honey, banana
- Fruit yoghurt Pasta or rice
SETTLE NERVES
- Low-fat fruit smoothie
- Sustagen Sport
RECOVERY
Aim
Replace fluid and minerals lost in sweat Refuel muscle sugar levels.
Repair any damage caused by the exercise Reduce fatigue that can affect performance AMOUNT OF FLUID?
The best time to hydrate yourself is in the days leading up to a competition. The days prior to the meet should include plenty of fluid to replace that lost during the day and in training sessions. Include fruit juice or cordial for extra energy with the meal and then water or a sports drink up until competition. Have a good drink with breakfast on meet day. It is important to drink as much as can be tolerated between events on the day of the meet.
When To Eat
It is best to eat within 15-30 minutes of exercising as this aids the replacement of glycogen to the muscles. Aim to consume 50-100 grams of carbohydrates within the 15 minutes, and again in the two hours following. It is important to include protein in post competition meals. Protein is important for repairing muscle and tissue damage after exercise. If protein is inadequate, the body begins to break down its own protein reserves (which means muscle).
