Advice on Competition Nutrition
If there is less than 1 hour before your next race, drink sports drink or water
If there is more than 1 hour before your next race, eat small carbohydrate snacks, little and often
Wash down snacks with plenty of fluid, the indoor pool is humid and dehydrating!
After your race:
o drink immediately. A sports drink (e.g. Gatorade / Powerade) is a great choice as it will replace fluids as well as carbohydrate. This is even more important when there is not enough time to eat again before your next race
o If there is more than 1 hour before your next race, eat as soon as possible.
During longer breaks, you can eat a little more, but dont eat too much at once as this can make you feel heavy and lethargic. Remember little & often!
Suitable snacks between races (1-2 hour breaks):
o Snack fruits (small packs / cans of soft fruit)
o Fruit that is peeled and cut up (easier to eat this way)
o Handful of dried fruit e.g. raisins, apricots
o Plain bread rolls, bagels, pita bread, raisin bread
o Jam or honey sandwiches (NOT peanut butter)
o Dry cereal in a small box / baggie - low sugar/ low fat e.g Cheerios
o Rice cakes (you can top them with honey, jam or banana)
o Plain crackers low fat / low salt type
o Low fat granola bars (not chocolate covered)
o Low fat muffins, and cookies
o Low fat yogurts
o Liquid meals e.g. Ensure, Carnation Instant Breakfast
The post-competition meal
Try and eat no more than 2 hours after your last race
Base your meal on carbohydrates (rice, pasta, potatoes and bread), but include some protein (meat, chicken, cheese, etc)
Remember, if you are going to the Dinner Dance, beer doesnt count as protein, or carbohydrates!!!
Abby Knox BSc(Hons), PGDip Nutrition & Dietetics
Contact me through the Okotoks Masters website www.okotoksmasters.com
Download this in PDF: Competition Nutrition Masters Welcome Pack