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Fuel ready to go

training post training foodThe time has arrived, the Busselton Jetty Swimming event is here and all those hours training are about to pay off.

Here is some advice on how to set yourself ready to give yourself maximal effort.

Going into a major event there are some specific eating habits you should follow prior to the event, ensuring you are well fueled and hydrated. You can’t guarantee how well you will perform on the day but what you can control is your event nutrition, hydration, and energy levels. Getting yourself ready for your pre-event food, will allow you to feel strong and have positive memories of the day.

Swimming requires a lot of energy, but as we all know, swimming and eating don’t really mix. The aim for your pre-event food would be to target carbohydrates and lots of it. It’s important that the body is well fuelled before the event so the carbohydrates can be stored in your muscles as glycogen. Carbohydrates are good sources of energy without being too fatty and heavy. All breads, pastas, noodles, rice, fruit, yoghurts, and milks contain carbohydrate. It’s best to have these as the main part of every meal to fill up the glycogen tanks in your muscles.

The morning of the swim eat breakfast. Don’t swim on empty. Even if you feel nervous, make it happen. This will kick start your metabolism and helps your body prepare for what is to come while helping maximise performance. Have something light and that is easily digestible such as:

  • Cereal
  • Yoghurt
  • Oatmeal
  • Toast, banana & honey

The things to avoid having before the event are processed sugar, energy drinks and high fibre foods. You don’t want to make your stomach and digestive system work overtime on the day.

Fuel your body ready to go and smash out the Busselton Jetty Swim. Good Luck.

Reference:

Sports Dietitians Australia, 2021, Swimming Factsheet <https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-swimming/>
Shaw, G.C., et al. (2014). Nutrition Considerations for Open-Water Swimming. International Journal of Sport Nutrition and Exercise Metabolism, 375
Burke, L. (2007). Practical Sports Nutrition, 145-157


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