Carbohydrate

(carbs) are key; however there are two types;

•  Simple   = cakes, buns, chocolate, fruit, sweets…

Quick fix therefore takes 2-1hours before swim for energy burst but it doesn’t last

• Complex = pasta, rice, potatoes, cereals, veg…

Best source of energy and give you lasting energy which you store

Protein and Calcium for development

• Males are growing and developing till ~21
• Females are growing and developing till ~18
• With training there is an increased need for protein and calcium.
• Aim for a pint of milk a day, or ½ pint and 2 yoghurts

All swimmers should follow a low fat diet. Low fat levels help us move through water faster.

Tips to reduce Saturated Fat

• Choose low fat milk, cheese, yoghurt.
• Avoid fried foods and takeaways.
• Grill meats; don’t eat fat & chicken skin.
• Use margarine thinly.
• Choose low fat biscuits and snacks.
• Read & use food labels to eat low fat

Recovery advice

• The sooner after training/competition the better
• Eat or drink
• If you know it’s a while before tea, be prepared; milkshakes, sports drinks, cereal bars, fruit (Kit bags)

Nutrition for Competition

• What we eat 1-2 days before the comp that counts
• Increase portion size slightly
• High carb meal the night before
• High carb breakfast
• Increase fluid
• Plenty of sleep (9-10 hours)