Before you set off:
- Plan and organise your eating strategy. Take your own foods and drinks
- Re-hydrate: drink 200 - 300ml 2h before swimming
- Have your breakfast 2 hours before warm up (carb & protein):
toast with honey plus milk or yoghurt,
porridge or cereal with milk
eggs and toast
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After warm up and events:
Light meals (lunch)
- Pasta or rice meal – Add anycombination of veg (peppers, tomatoes, cucumber, sweetcorn), nuts, tuna,chicken, cheese.
- Sandwiches, wraps, rolls, pitta withchicken; tuna; cheese; peanut butter.
Refuelling snacks
- Fresh fruit: bananas; preparedpineapple and melon; grapes, apples, satsumas
- Dried fruit — raisins, apricots,mango
- Bars – Fruit & nut bars e.g.Nakd bars; 9 bar; granola bars
Suitable drinks
- Water
- Diluted squash (or sports drinks)
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