SWIMMING SCIENCE BULLETIN

Number 7

NSW ACADEMY OF SPORT NUTRITION GUIDELINES: PREPARATION AND RECOVERY FOR COMPETITION

Helen O'Connor
Sports Dietitian
NSW Academy of Sport

[Reprinted with the kind permission of the author from the New South Wales Swimmer, 13(4), 24-25, 1996.]


THE WEEK LEADING UP TO THE EVENT

THE PRE-EVENT MEAL

AFTER THE WARM-UP - RECOVER FOR THE HEATS

DRINKING AND EATING BETWEEN EVENTS

RECOVERY AFTER A HARD DAY'S COMPETITION

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

[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 . . . . . .

BEST FLUID REPLACERS OVER THE DAY

IN LONGER BREAKS OR AFTER THE COMPETITION

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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