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Pre-Training Food

training foodfuelTraining food = fuel

Having a pre training meal will ensure you to get the most out of your swim. So what should you include in yours?

The timing of the meal and what you include in it are both important factors. Having a meal 2-3 hours prior to training will allow enough time for your body to digest and will provide fuel for your workout. Having a snack 30-60min prior to your swim will also work to provide you with the energy you need if you weren’t able to eat a meal 2-3 hours prior or if you’re feeling hungry.

Good pre- training food includes a carbohydrate rich meal that you’re comfortable with. Ideally you should aim to consume something low fibre and high carb to avoid stomach discomfort and get the best out of your swim. Your pre-competition meal should be very similar to your pre-training meal, to avoid any unexpected digestion discomfort before the big event. Some good pre swim meals and snack include the following:

Pre-training meal

  • Sandwich – on whole grain bread
  • Oatmeal with fruit
  • Omelette
  • Whole grain cereal with milk of choice and fruit

Pre-training snack

  • Greek yogurt and fruit
  • Muesli bar
  • Dried fruit and nut trail mix
  • Rice cakes with almond or peanut butter

Individual nutrition needs can vary and should be adjusted if you’re training load increases as you prepare for the Jetty swim. If you usually train early in the morning try not to skip breakfast before you head to the pool or beach, as getting a light breakfast or snack in before training will assist in performance and allow you to get the most out of your session.

Eat up and good luck for the big day!


Aird, T., Davies, R., & Carson, B. (2018). Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scandinavian Journal Of Medicine & Science In Sports, 28(5), 1476-1493. doi: 10.1111/sms.13054
Burdon, C., Spronk, I., Cheng, H., & O’Connor, H. (2016). Effect of Glycemic Index of a Pre-exercise Meal on Endurance Exercise Performance: A Systematic Review and Meta-analysis. Sports Medicine, 47(6), 1087-1101. doi: 10.1007/s40279-016-0632-8