Download - Top 10 Tips for Swim Meet Nutrition
![Page 1: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/1.jpg)
Top 10 Tips for Swim Meet
Nutrition
Jennifer O’Donnell-Giles MS, RD, CSSD
![Page 2: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/2.jpg)
1. PLAN AHEAD
• Swim meets are notorious for unhealthy concession options
• Do not go to a competition without a cooler filled with healthy snack options
![Page 3: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/3.jpg)
2. ENSURE SUFFICIENT
ENERGY STORAGE
• Three to four days before competition add per day:
– 1 to 2 servings of carbohydrate
– 1 serving of protein
– 1 serving of good fat
Additional energy intake will facilitate glycogen and protein storage and minimize inflammation
![Page 4: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/4.jpg)
3. KEEP IT SIMPLE
The meal you consume 24 hours before competition day is the most important
• Keep the meals small and frequent
• Choose foods that you normally eat
• Avoid any irritating or spicy foods
![Page 5: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/5.jpg)
4. FOCUS ON NUTRIENT
TIMING
• Consume a balanced mini meal 3-4 hours before competition
• Your meal should include:
– Complex carbohydrates
– Lean protein
– Moderate fat
– Sodium
![Page 6: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/6.jpg)
5. STAY HYDRATED
• Drink water frequently to maintain adequate hydration status
• Remember, when your body is only 1% dehydrated your speed and endurance will be drastically impaired
![Page 7: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/7.jpg)
6. REPLACE AND REPLENISH
YOUR ELECTROLYTES
• Electrolytes that play a role in hydration:
– Sodium, chloride, potassium, magnesium, and calcium
• Zym tablets, Gu Brew tablets, or Nuun tablets
![Page 8: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/8.jpg)
7. FUEL DURING THE EVENT
• Consume a small performance enhancing snack 30 to 40 minutes before your first event and after each event
![Page 9: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/9.jpg)
8. STICK WITH LIQUIDS
• Liquids are quickly absorbed and are great snacks to avoid GI distress
• Choose one of these snacks:
– Chocolate milk
– Smoothie
– Yogurt
![Page 10: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/10.jpg)
9. RECOVER AND REFUEL
• Consume a recovery snack that is high in carbohydrates and protein within 20 minutes of your final event
![Page 11: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/11.jpg)
10. REHYDRATE
• After competition, sip on water every 10-20 minutes for the remainder of the day
![Page 12: Top 10 Tips for Swim Meet Nutrition](https://reader033.vdocuments.us/reader033/viewer/2022052601/5593e8771a28abed538b45d6/html5/thumbnails/12.jpg)
#myswimmersnutrition
myswimmingnutrition.com