{"id":88183,"date":"2021-11-15T10:54:00","date_gmt":"2021-11-15T09:54:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=88183"},"modified":"2021-11-15T10:54:00","modified_gmt":"2021-11-15T09:54:00","slug":"what-to-eat-before-a-swim-meet","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/what-to-eat-before-a-swim-meet\/","title":{"rendered":"Fuel Your Swim Performance: What to Eat Before a Swim Meet"},"content":{"rendered":"

It is common knowledge that eating nutritious food is good for your health, energy levels, and athletic performance. While you might know the basics of healthy eating, we wanted to share some advice on what to eat before a swim meet. Eating the correct types of food at the right time can help boost your athletic performance and aid in muscle recovery.<\/span><\/p>\n

First, we will cover what you should eat in general to fuel your body as an athlete and give you some examples of foods to avoid and foods to eat. Next, we will go over some suggestions on how to eat the night before a swim meet. After that, we’re going to dive into what you should eat on the day of your swim meet. Wrapping up, we will cover protein-rich options for after your event, so your muscles can recover properly.<\/span><\/p>\n

What Is the Best Fuel for Your Body?<\/b><\/h2>\n

As a swimmer, especially if you are still growing, your body needs calories to develop physically while staying healthy. According to <\/span>The University of Wisconsin-Madison’s School of Medicine and Public Health<\/span><\/a>, male athletes may require between 2,400 and 3,000 calories per day, while female athletes could require between 2,200 and 2,700 calories per day.<\/span><\/p>\n

That’s a large caloric intake, and not all calories are created equal, so you’ll have to watch what you eat. As a competitive swimmer, you’ll want to avoid junk food high in simple carbohydrates and unhealthy fats. Instead, focus on eating foods that are high in complex carbohydrates, healthy fats, and protein.<\/span><\/p>\n

Before we go on, we’d like to mention that dietary needs vary from individual to individual. Just because a diet plan works for another athlete doesn’t mean it will work for you. We recommend working with a nutritionist or sports dietitian to find what works best for your body. Otherwise, you can experiment with some of the foods mentioned below throughout your training to see what nutrition plan agrees with you.<\/span><\/p>\n

Swimming is seriously good for your health<\/span><\/a>, especially when paired with a nutritious diet. So, let\u2019s get into the best types of food for your body as a swimmer.<\/span><\/p>\n

Carbs Are the Fuel You Need to Perform Your Best<\/b><\/h2>\n

Carbohydrates will give you the energy required for you to reach your athletic potential as a swimmer. A study published in <\/span>Nutrition Reviews<\/span><\/i><\/a> explains how your body turns carbohydrates into glycogen that is stored in your muscles. When you perform high-intensity activities, like swimming, your body relies on those glycogen energy stores to provide you with the strength and stamina needed to get through race day.<\/span><\/p>\n

However, carbs are not all created equally. So, you should avoid simple carbohydrates and focus on developing a diet consisting of various complex carbohydrates instead.\u00a0<\/span><\/p>\n

Simple Carbs to Avoid:<\/b><\/h3>\n