When competition day arrives, every swimmer wants to feel strong, sharp and ready to race. Training gets them into the pool, but nutrition helps them perform once theyâre there. What swimmers eat before, during and after a meet can make a huge difference in energy levels, recovery and overall results.
Hereâs a simple guide to help swimmers fuel like champions.
đ„ Pre-Competition: Eat to Build Energy
The goal before a race is to top up glycogen stores (thatâs your bodyâs fuel tank) without feeling heavy in the water.
Night Before
Think: balanced, familiar, and easy to digest.
- Lean protein (chicken, fish, tofu)
- Carbs (pasta, rice, potatoes)
- Veggies (but not too fibre-heavy)
- Plenty of water throughout the day
Avoid trying new foods or anything too richâno one wants a tummy surprise on race day.
2â3 Hours Before Racing
Light but energy-focused.
- Porridge with banana
- Wholemeal toast with peanut butter
- Pasta with tomato sauce
- Yoghurt with granola
Aim for carbs + a little protein. Keep fats low so digestion stays quick.
30â60 Minutes Before
Last-minute top-ups only.
- Banana
- Cereal bar
- Rice cakes
- Fruit smoothie
Youâre not trying to fill up, just keep energy steady.
đ§ During Competition: Maintain Energy & Hydration
Between races, itâs all about steady energy and hydration. Swimmers often get hungry or tired because meets run longâsmall, regular snacks keep the engine running.
Quick, Easy Snacks
- Jelly babies, fruit pastilles, or similar quick-carb sweets
- Sliced fruit (grapes, orange segments, banana)
- Small flapjack pieces
- Bagels or mini sandwiches
- Crackers or rice cakes
Keep portion sizes smallâmultiple races require light fuelling, not heavy meals.
Hydration
Hydration is often forgotten because swimmers feel cool and wet. But pools are dehydrating environments.
- Sip water regularly
- Use a sports drink if racing multiple events across the day
- Add electrolyte tablets for long meets or hot venues
- Avoid caffeine which increases production of urine (the diuretic effect)
Signs of under-hydration include headaches, tiredness and muscle cramps.
đȘ Post-Competition: Recover Smart
After the final race, recovery starts immediately. Your body needs protein to repair muscles and carbohydrates to refill energy stores.
Within 30â60 Minutes
- Chocolate milk (the perfect carbâprotein combo!)
- Protein yoghurt or milkshake
- Protein like tuna in a wrap or sandwich
- Greek yoghurt with fruit
If you’re not hungry straight away (very common), liquids are a great option.
Proper Meal 1â2 Hours Later
A bigger, balanced plate:
- Lean protein (chicken, eggs, tofu, salmon)
- Carbs (rice, pasta, potatoes)
- Colourful veg
- More water!
đ Final Tips for Parents & Swimmers
- Stay consistent â avoid brand-new foods on competition day.
- Pack smart â bring snacks that travel well and wonât spoil.
- Keep snacks close by – all stored in easy-to-grab containers.
- Avoid the sugar rollercoaster â balance quick-energy foods with slower-release options.
- Listen to your body â some swimmers prefer smaller snacks; others need more carbs.
Every swimmer is different, but with the right fuel, they all have the chance to perform at their best.
đQuick recap
