SWIMMING SCIENCE BULLETIN

THE WEEK LEADING UP TO THE EVENT

• Ensure a high-carbohydrate eating plan.
• Include more rice and pasta: they have more carbohydrate than potato.
• Include nutritious carbohydrate-based between-meal snacks (see list below).
• As your training will be tapered pre-event, you won't need to eat more!
• Eating the right balance of increased carbohydrate and less fat is the key.

THE PRE-EVENT MEAL

• Eat this meal about 2-3 hours before competition (approximately 2-3 hours before warm-up).
• This meal should top-up your blood sugar levels after the night's rest.
• The meal does not have to be large, but should fill you up for the next few hours.
• High-carbohydrate foods are the best options: e.g., bread, cereals, fruit, pasta, rice, etc.
• Ensure that the meal is low fat, this speeds up digestion.
• Eat breakfast before you get to the pool, this leaves time for the carbo fuel to get in!
• Have a drink to optimize hydration: try sports drink, juice, or a liquid meal.
• Avoid the caffeine in cola drinks, coffee, chocolate, and tea - it is dehydrating.
• If you feel too nervous to eat, try a liquid meal (see later in this article).
• Practice with your pre-event meal prior to nationals to fine tune this eating strategy.

AFTER THE WARM-UP - RECOVER FOR THE HEATS

• After the warm-up, replace fluids immediately (leave your drink bottle at pool side).
• Sports drinks are optimal as they replace fluids and carbohydrate simultaneously.
• If there is less than 1 hour between races, just keep to fluid replacement.
• If there is more than 1 hour between the warm-up and your first heat, try to eat a little.
• See the "top-up between event" ideas later in this article.
• The best approach is to eat a little and often during the day.
• Seize the opportunity to eat a little "top-up" when you can.
• Eating and drinking a little and often will help to keep you "firing" all day.
• Eating too much at once can make you feel heavy and lethargic.
• Little top-ups are best - they also prevent you getting really hungry.

DRINKING AND EATING BETWEEN EVENTS

• Try to eat in longer breaks (longer than 1 hour between races).
• In shorter breaks, use a sports drink or water to replace fluids.
• The indoor pool environment is humid and dehydrating.
• Adequate fluids are essential all day to keep your blood and energy pumping.
• If there is a longer break (a few hours) through the day, use it to eat a bit more.
• Take your own high performance foods and drinks with you (don't rely on the canteen).
• A cold pack and thermos helps to keep foods and drinks fresh and pleasant.
• Record your food and fluid intake to keep count of when you last ate and drank.
• To monitor hydration check that your urine output is regular and "looks clear."
• Monitoring body-weight change over the day is another way to check hydration.

RECOVERY AFTER A HARD DAY'S COMPETITION

• Have something to drink and eat immediately after your last swim.
• Avoid the "fast food" chains on the way home - their high fat foods will delay recovery.
• Have some high-carbo food prepared so you can eat as soon as you arrive home.
• If possible take a thermos with a meal inside so you can eat even earlier.
• Check your body weight to ensure you are rehydrated.

TOP-UP SNACKS BETWEEN EVENTS (breaks of 1-2 hours)

• Snack fruits (small cans of fruit) or canned baby fruits.
• Bananas.
• Fruit that is peeled and cut up (easier to eat this way).
• Plain bread rolls (white bread may be less heavy) - try pita bread!
• Fruit buns (e.g., hot cross buns) or raisin bread.
• Plain or fruit scones.
• Home-made low-fat fruit muffins.
• Pikelets (packet variety okay).
• Rice cakes (you can top them with honey, jam, or banana).
• Boiled or milky or creamed rice (use reduced-fat milk).
• Rice pudding or bread pudding (use reduced-fat milk).
• Instant noodles (varieties that do not contain oil or the flavor sachet).
• Jam or honey sandwiches.
• Plain boiled pasta with a little tomato sauce.
• Low-fat breakfast or plain muesli bar.
• Fruit fingers (see baby food selection at supermarket).
• Plain crackers (not high-fat types).
• "Petit Miam" yogurts.
• Small amount of reduced-fat yogurts.
• Carbo gels (ask at sport stores).
• Power bars (try gyms or sport stores).

[Note: Choose smaller amounts if you only have just over 1 hour. In longer breaks you can afford to eat a little more. Items in bold might be better for middle length breaks as they are smaller and perhaps easier to digest.]

IF YOU PREFER TO USE LIQUID MEALS TRY . . . . . .

• Sustagen Sport (made with water or skim milk).
• Exceed Sports Meal.
• Sports drink (e.g., fluid-replacement kind).
• High-carbo drink (e.g., Lucozade).
• Your own fruit smoothie made with reduced-fat milk.

BEST FLUID REPLACERS OVER THE DAY

• Sports drink (contain carbohydrate to boost energy as well).
• Water

IN LONGER BREAKS OR AFTER THE COMPETITION

• Sandwiches with low-fat fillings (avoid butter and too much salad).
• Pasta or rice with tomato pasta sauce (a little chicken or very lean meat in sauce is okay).

REMEMBER - Practice with these strategies prior to the championships to fine-tune your eating for competition. Everyone is different and various combinations of the above tailored to your individual needs will work best.

Bon Appetite!

Helen O'Connor (Sports Dietitian)

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