Tips for Eating Well to Keep Your Energy High During Training and Galas
During Training Sessions
Proper nutrition is essential for maintaining your energy, speeding up recovery, and reducing your chances of getting sick.
Stay Hydrated!
- Drink plenty of fluids before, during, and after your swim. Dehydration can slow you down, and it’s hard to gauge how much you sweat in the pool.
- Aim for 3-4 gulps of water every 15 minutes during training. If you’re unsure about your hydration levels, check the colour of your urine— it should be a pale yellow. If it’s darker, increase your fluid intake!
- After training, continue drinking fluids to help with recovery. Sports drinks are only necessary for sessions lasting longer than 60 minutes. For shorter sessions, stick to water, diluted squash, or fruit juice mixed half and half with water.
- For recovery, milk, milkshakes, and milky drinks like hot chocolate are great because they provide a good mix of protein and carbohydrates. Have a milkshake within 30 minutes of finishing your swim to refuel your muscles. Other good recovery snacks include yogurt, cereal bars, dried fruit, nuts, fruit buns, or a bowl of cereal.
- Smoothies are another option, but be careful with store-bought versions as many contain added sugars. It’s best to make your own using fresh fruit, yogurt, milk, or fruit juice.
Fuel Up Before Training
Try to eat 2-4 hours before training. For early morning sessions when this isn’t possible, have a snack 30 minutes to an hour before.
Carbohydrates are your best fuel. Aim for a balanced plate:
- 1/3 carbohydrates (e.g., pasta, wholemeal bread, rice, potatoes with skins, breakfast cereal)
- 1/3 protein (e.g., fish, chicken, lean meat, eggs, beans, quorn)
- 1/3 vegetables or salad (aim for 5 portions a day)
Visualise a “Y” on your plate to ensure the right balance.
Early Morning Swim Training Meal Ideas:
- Cereal and milk
- Porridge with banana or dried fruit
- Toast, bagel, crumpet, or English muffin
- A slice of malt loaf
- Fruit salad and yogurt
- If you can’t face food early, have a glass of milk, milkshake, or smoothie. Anything is better than nothing!
Light Snack Ideas Before Training:
- Wholemeal sandwich, wrap, or pitta with salad and chicken/ham/tuna/peanut butter/egg/houmous/low-fat cream cheese
- Pasta salad or pasta with tomato sauce
- Baked beans or egg on toast
- Soup and a roll
- Yogurt and fruit
Full Meal Ideas (2-4 hours before training):
- Stir fry with rice or noodles
- Pasta with Bolognese, tomato sauce, or tuna and cheese
- Pasta bake
- Lamb or pork chop, chicken, or fish with new potatoes and vegetables
- Omelette with beans and low-fat oven chips
- Jacket potato with mince, baked beans, or tuna and sweetcorn
- Shepherd’s pie or fish pie with vegetables
- Rice with peas and chicken
- Risotto or chili con carne
- Vegetable or chicken curry with rice
- Quorn, low-fat sausage, or fish fingers with jacket wedges and peas
Aim to feel comfortably full, but not stuffed after your meal.
Eating for Success: Competitions and Galas
Hydration is key in the days leading up to a gala. Drink plenty of fluids and have 200-300ml about two hours before your races start.
Plan Ahead:
- Bring your own snacks and drinks to avoid relying on unhealthy vending machine options.
- Avoid loading up on crisps, sweets, sugary drinks, or energy drinks throughout the day— they won’t provide the long-lasting energy you need to perform well.
Test New Foods before race day or training to ensure they agree with you— don’t try anything new on the day of the competition.
Refuelling Snack Ideas Between Races:
- Fresh fruit: bananas, chopped melon, pineapple, grapes, strawberries, blueberries
- Edamame beans
- Dried fruit: mango, raisins, apricots
- Cereal or muesli bars
- Rice cakes or Snack-a-Jacks
- Mini pancakes or pikelets
- Fruited teacakes, fruit cake, or malt loaf
- Milkshakes, yogurt drinks
- Popcorn
- Breadsticks or crackers
- Twiglets or pretzels
- Small sandwiches
- Cheese slices
By following these tips, you’ll keep your energy levels steady and perform at your best during training and competitions. Happy swimming!
