With our next event next weekend we thought this might be of use....
The last few meals before your competitive outdoor swimming event or even your regular weekly swim training in the loch, can make a difference in your athletic performance. Making intelligent food choices can impact your personal best and result in you achieving it.
The best advice to follow is to eat a well-balanced meal every day. Focus on the correct ratio of carbohydrates, protein and fat for your body rather than just one particular macronutrient.
To begin with carbohydrates are the primary fuel source for any athlete. 60% of your diet should be carbohydrates. However it is not as simple as eating spaghetti for dinner the night before your event (such as a long distance open water swim).
Most people begin with a mile open water swim, as they are the perfect introduction to the beginner. If you are preparing for this type of event, it is best to increase your carbohydrate intake the day before your swim. Include an extra serving of pasta, bread or potatoes at your main meal. This will fill up your glycogen stores before you exercise.
Roughly 2-3 hours before you swim, eat a medium to large meal of slow absorbing carbohydrates such as porridge, lentils, wholewheat pasta and sweet potato. Your body requires time to digest the food to avoid any cramps or feeling sick. If you eat too much beforehand, you may feel lethargic but if you eat too little you will deprive your body of the energy it needs (it is best not to change your diet too drastically in the lead up to an event).
Longer distance swims such as a 10k use up a lot of energy and your carbohydrate intake should be increased 2-3 days before the event. When people carbohydrate load, they often forgo their fruits and vegetables which need not be the case. Steamed vegetables contain valuable antioxidants and vitamins essential to peak performance and are part of your carbohydrate consumption.
Foods such as instant oatmeal with raisins and low fat milk will provide enough energy before an event. Scrambled eggs with a bagel, peanut butter on toast with a banana, fig bars and low fat milk or a small bowl of cereal with milk all make great options to eat a few hours before an event. Nut butters are perfect for dipping fruits into such as apples or strawberries. Dried fruits are also a concentrated source of carbohydrates that can be nibbled when you are pressed for time.
Before your open water swimming event it is best to avoid carbonated beverages as they leave you feeling bloated and gaseous. It is advisable to only drink water.
Alicante 2018 Swim Camp
The swim camp will be based in the Alicante area with an exciting range of coves and coastlines to explore over the course of a week.
This trip is a great opportunity to swim with like minded individuals while exploring new waters and coastlines. There will be a new swim location each day with swim support provided. This trip is suited for swimmers who can comfortably swim at least 5km in one swim and who have a good understanding of open water swimming.
Weekly Total Immersion Swim Sessions
Monday's sessions are proving to be very popular, so come along and join us.
The coaching session will be taken by Robert Hamilton and will be a great opportunity to improve your technique and fitness to give you a head start for the 2017 Open Water Season.
Robert will bring his experience as a Total Immersion Coach plus his coaching experience which has included coaching swimmers to Olympic Trial level to provide interesting and challenging swim sessions. For more information click here.