Top 10 tips for an swimmer to use to maximize performance.

1. Top 10 Tips for Swim Meet
Nutrition
Jennifer O’Donnell-Giles MS, RD, CSSD

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 7. FUEL DURING THE EVENT
• Consume a small performance enhancing snack
30 to 40 minutes before your first event and
after each event

9. 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

10. 9. RECOVER AND REFUEL
• Consume a recovery snack that is high in
carbohydrates and protein within 20 minutes of
your final event

11. 10. REHYDRATE
• After competition, sip on water every 10-20
minutes for the remainder of the day

12. #myswimmersnutrition
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