What to eat at a meet



Swimming is an intense sport, so all competitive swimmers need to make sure they fuel their bodies with the proper nutrition, in the right quantity, day-in and day-out. 

On race days, it’s important to snack on energy foods between events and stay well-hydrated with water, not relying on energy drinks, sport drinks and energy bars alone.

What the body needs

There are plenty of good food choices for swimmers before a swim meet or practice. For starters, every swimmer should eat small and easily digestible snacks in between events, including: 

  • Apples (Red Delicious & Grannie Smith)
  • Pears
  • Bananas
  • Raisins
  • Pecans & Walnuts (if you’re not allergic)
  • Berries (Cranberries, Blueberries, Raspberries, Blackberries, Strawberries)
  • Power Bars 
  • Pretzels

Stay Hydrated

Keep a flask of water with you and stay hydrated. You can also add pomegranate juice to your water for a tasty alternative (dilute it 50:50 with your water).

Preparing your food

How the food is prepared is just as important on what foods you eat. 

The night before a meet, it’s important to have a meal rich in protein and carbohydrates, like pasta, rice and beans. 

The morning of the meet, eat a light breakfast high in carbohydrates, like a whole grain bagel or whole grain toast and fruit two to three hours before the event.

Good luck everyone!