It is important to make sure before your meet and at your meet that your body is getting the energy it needs. Pasta, rice, potatoes, green vegetables, and bread can be good foods to eat for your carbohydrate intake. Yes, fat is healthy for you. Fats are good for your heart and help circulate blood flow throughout your body. Dairy items, such as milk, eggs, and cheese, are high in fat content, but the fat that is beneficial to your body.
Nut butters are also high in fat content. If you want a quick snack on taper, try eating peanut butter or almond butter with a banana. It is important to always have a protein intake. You should strive to have 15 percent of your daily diet be from protein. Lean protein is the best for you during taper, as it provides amino acids to help with muscle recovery and repair.
Some good lean proteins to eat would be fish, white meat chicken, and lean cuts of beef. Not only will you perform better, but you will also bounce back quicker. Another study found that athletes who drank a sports drink before and after a minute workout recovered faster.
I always had a hard time sleeping the night before a big race. So many nerves and excitement! This extended to the following morning. Sitting at the breakfast table with a swirling tornado of pre-race nerves and butterflies made eating a little difficult.
Why is which it is so important to pay attention to what has worked for you in the past when it comes to your nutrition and performance. In terms of timing your swim meet breakfast, aim for a three-hour window from the time you throw down on your eggs and avocado toast and when you expect to get up on the blocks. So if you expect to race at am, load up on breakie around Alrighty, so the day is finally over, and feeling has returned to your butt after sitting on cold metal bleachers for hours on end in a soggy swim-suit.
Assuming you actually completed your assigned warm-down , of course. A staggering amount of swimmers, even at the elite level, do not meet the daily requirements when it comes to eating properly. Douglas Kalman, sports dietitian and two-time Team USA member, stops by with some quick knowledge bombs for swimmers. One of the fastest ways to corral your nutrition is by meal planning and meal prepping.
He writes all things high-performance swimming, and his articles were read over 3 million times last year. He's also kinda tall and can be found on Twitter. The questions and stresses come in hot and heavy as race day approaches: What should I eat the night before a swim meet? These fundamentals are so important and can make a huge difference in your race. We recommend reserving 10 minutes every workout to dedicate to these skills. Here are some drills you can work on:.
Do a dress rehearsal of every step in your routine. Mentally and physically walk through packing your bags, planning your diet, warming up in the pool, stretching behind the blocks, crushing your swim, and hitting the wall as hard as you can. Head to the pool and get an easy warm-up swim in. Ideally you can swim at the competition pool. On the day of the big meet, remember to have fun and bring snacks and a hydrating beverage to drink between events.
She is a registered dietitian nutritionist, has a master of science degree in food and nutrition, and specializes in nutrition for athletes of all ages and levels. Please enter a valid email address. Thank you for signing up. We see you are using Internet Explorer as your browser.
Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. How to set your ideal nutrition plan so you make the most of your big competition No matter what kind of swimmer you are, you can benefit from tapering. Maintain a healthy nutrition foundation Stick with a healthy base of fruits, vegetables, lean proteins, good fats, and whole grains.
0コメント