Nutrition is an important part of swimming!

What to eat for dinner before the Meet
Eating a hearty high-carbohydrate dinner the night before is important. Some ideas include: your child's favorite pasta dish (preferably whole wheat pasta) with marinara sauce, whole grain roll, vegertables and fruit. Avoid butter, cheese, dairy products. Whatever the dinner menu, make sure it is loaded with complex carbohydrates and some lean protein.

What to eat for breakfast day of the Meet
It is important NOT to skip breakfast. Sometimes we get up early to drive to meets. Bring along breakfast for eating in the car prior.  Some ideas:

• hot or cold whole grain cereal with fruit

• whole grain toast with peanut butter

• bran muffin, fruit, yogurt

• whole grain bagel with light cream cheese

• whole grain crackers, cheese stick, banana  

Don't forget to stay hydrated during meets.

Water is the best choice.  

During Competition

• pretzels

• bagels

• rice cakes

• smoothies

• nonfat yogurt

• fresh fruit

NO cookies, candy bars, potato chips, junk food. These foods can actually slow you down during race day because they take longer to digest. Sugar crashes are common with these foods! 

Top Nutrition Questions of 2012