Basic nutrition race day guide

Pre-Competition Fueling: The Foundation for Success

The main goal before a competition is to ensure your body's energy stores are topped up. This involves focusing on carbohydrates, the body's primary fuel source for high-intensity exercise.

The Evening Before: The meal the night before a race should be rich in complex carbohydrates. This helps to maximize glycogen stores in your muscles.

• What to eat: Opt for meals based around pasta, rice, potatoes, or kumara. Pair these with a lean protein source like grilled chicken or fish, and a serving of vegetables.

  
  

• What to avoid: Steer clear of overly fatty, creamy, or spicy foods, as they can be hard to digest and may disrupt your sleep.

  
  

Race Day Breakfast: Breakfast is crucial on the day of the competition. The timing and composition of this meal depend on the start time of your first event.

• 2-4 hours before racing: A larger, balanced breakfast can be consumed. Good options include:

  • Oatmeal or porridge with fruit and a dollop of yogurt.

  • Toast with scrambled or poached eggs.

  • A smoothie made with fruit, milk, and yogurt.

    
    

• 1-2 hours before racing: If you have less time, a smaller, easily digestible snack is better. Consider:

  • A banana or other piece of fruit.

  • A small bowl of cereal with low-fat milk.

  • A liquid meal supplement.

    
    

During the Competition: Maintaining Energy Levels

Throughout a long day of racing, it's vital to stay fueled and hydrated. The key is to consume small, frequent snacks and drinks between your events.

Snacks Between Races: Choose snacks that are high in carbohydrates for a quick energy boost and are easy on the stomach.

• Good choices include:

  • Fresh fruit like bananas, grapes, or orange slices.

  • Dried fruit, such as raisins or dates.

  • Small sandwiches with lean fillings like chicken or tuna (avoid heavy mayonnaise).

  • Rice cakes or crackers with a light spread like honey or jam.

  • Muesli bars (check for lower fat and sugar content).

  • Yogurt pouches.

    
    

• Timing is key: Aim to have a small snack soon after a race to begin refueling for the next one. If you have a longer break (over an hour), you can have a more substantial snack.

  
  

Post-Competition Recovery: Repair and Replenish

After your last race, the focus shifts to recovery. The 30-60 minutes immediately following exercise is the optimal window to start replenishing your body's energy stores and repairing muscle tissue.

The "3 Rs" of Recovery:

• Refuel: Consume carbohydrates to restock your muscle glycogen.

  
  

• Repair: Include protein to aid in muscle repair and growth.

  
  

• Rehydrate: Replace the fluids and electrolytes lost through sweat.

Effective Recovery Snacks and Meals:

• Chocolate milk: An excellent and convenient option that provides a good balance of carbohydrates and protein.

• Fruit smoothie: Blend fruit with milk or yogurt for a nutritious and hydrating choice.

• A sandwich or roll: With a lean protein filling and salad.

• Yogurt with fruit and a sprinkle of muesli.

  
  

Within a few hours of finishing, aim to have a full, balanced meal containing carbohydrates, protein, and vegetables.

Hydration: The Unseen Essential

Staying hydrated is critical for performance, yet it's often overlooked by swimmers. Dehydration can lead to fatigue, muscle cramps, and a significant drop in performance.

Hydration Strategy:

• Leading up to the competition: Sip water regularly throughout the days before the meet.

  
  

• On competition day:

  • Drink water consistently throughout the day, not just when you feel thirsty.

  • Have a water bottle with you at all times and take sips between races.

  • For long competitions or particularly strenuous events, a sports drink can be beneficial to help replace electrolytes lost through sweat.

    
    

• Monitoring hydration: A simple way to check your hydration status is to monitor the color of your urine. It should be a pale, straw-like color. Dark yellow urine can be a sign of dehydration.