Fueling for swim meets - snacking when the races are close together!

Swim meets are exciting, but they can also be grueling, with long hours and multiple races. Maintaining your energy levels is essential to perform your best and recover quickly between heats. The right snacks can make all the difference, helping to stabilize your blood sugar, prevent fatigue, and keep your muscles primed for the next race. I personally have found that when events are close together (less than 60 minutes between races), it is more difficult to fuel up without feeling too full or experiencing unpleasant GI issues. So here is a list of snacks that I find helpful to refuel between races.

1. Fresh or dried banana

   Bananas provide quick, easily digestible carbs for a burst of energy. Bananas are also easy to carry around and don’t require refrigeration, making them the perfect on-the-go snack.

2. Energy bars/low fiber granola bars Granola bars and energy bars are a go-to snack for swimmers. Look for bars that are carbohydrate-rich but low in fiber, fat and protein as these lend to slower digestion and higher likelihood of developing gastrointestinal discomfort.

3. Watermelon

   Watermelon is another low fiber, carbohydrate-packed fruit that can be a great addition to your swim meet nutrition plan. This fruit is also full of water which helps keep you on track with your hydration goals.

4. Juice pack

   Especially when events are in quick succession, a quick juice pack can be a great way to get some quick carbs in without feeling weighed down.

5. Yogurt tube

   Yogurt pouches are an easy, mess-free snack that gives you vitamins, minerals, and hydration. Many of these pouches are designed for quick consumption, so they’re perfect when you’re on the move between races. Applesauce or blended fruit pouches can also provide a refreshing and nutritious boost.

6. Sports drink

Another quick fluid and carb combo that is light and easy on the stomach.

The key to staying energized and focused at a swim meet is choosing the right snacks that provide quick and sustained energy. Opt for easy-to-digest, carbohydrate-rich foods and make sure to incorporate hydration practices into your plan as well! With the right fuel, you’ll be ready to take on each race with more energy and confidence.

Talk soon!