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PRE-RACE NUTRITION - CONSISTENCY IS KEY
David Bryant, Catalyst Dietitian
Advanced Sports Dietitian
I hope you’re swimming is going as fast as February is!
Fair to say it is business time now with the Port to Pub just around the corner.
Remember that swim training isn’t like an exam, where you can cram, so keep it consistent.
Also keep it consistent with your nutrition as well to maximize your performance and recovery goals.
Here are my 10 tips to get you through the last stretch of training:
- Practice your race day nutrition in training/racing. We don’t want to try anything new on race day.
- Up the oily fish intake to >3x/week, particularly on big training days as the anti-inflammatory properties will assist recovery.
- Add salt to your meals on big training days, you might not realize it but you’re sweating a lot in the pool!
- Stay hydrated across the entire day (not just that acute period pre/post training).
- Ensure you have a carbohydrate rich snack pre swim, to ensure you can go long and strong.
- Ensure you are having a snack with carbohydrates and protein post swim, flavoured milk is your best friend! It’s also hydrating.
- Caffeine is a performance enhancer (also decreases the perception of pain and effort). Trial pre and during your swims.
- You’ll probably be pretty hungry this month so combat hunger by including a serve of veg with all meals (it also strengthens immune function too).
- Have 1-2 serves of pot set yoghurt/day, great for bone and gut heath.
- No one is perfect, don’t sweat the small stuff, enjoy your food too!