This is an archive copy of a document originally located at

Food for Swimming

About Swimming

Training Diet

Sample meal plan for training

Meal Food Drink
Breakfast Lg bowl cereal w skim milk, 2 pieces toast w baked beans, 1 piece fruit Large glass of juice
Snack Muesli bar, Low fat yoghurt Water
Lunch 1-2 salad & lean meat sandwiches, 1 glass low fat flavoured milk, 1 piece fruit Water or fruit juice
Snack 2 pikelets w banana or a liquid supplement meal Water + Sports drinks during training
Dinner Stir fry w lean meat & plenty of vegetables + Lg serve of rice or noodles, bread Water/ juice
Snack Low fat ice cream and fruit salad Water
Extra:Water, sports drink, fruit, muesli bars, muffins and liquid meals
Comments:Energy requirements can be very high, esp. for swimmers who are still growing.

Fluid Needs

- Most swimmers require at least 2-3 litres per day. On hot days, sweat losses can be significant, especially when training in the sun.
- Swimmers can assess how much fluid they lose during a training session by weighing themselves pre and post training. For each kilogram lost, one and a half litre of fluid needs to be replaced.
- Sports drinks are suitable fluids during long training sessions as they contain carbohydrates and electrolytes along with fluid.
- Warning signs of dehydration include dizziness and light-headedness, muscle cramps, nausea, headaches, dark urine, dry mouth and feeling of extreme heat.

What Should I Eat Pre-Event?

- Low fat, high carbohydrate meals 2-4 hours prior to the event along with plenty of fluid.
- A small snack such as a muesli bar, fruit or dried fruit can be eaten about an hour prior to the race.
- Examples of pre race meals include:
- Cereal with low fat milk and a piece of fruit
- Pancake with syrup and a glass of juice
- Liquid meals such as Sustagen Sport or a smoothie
- Sandwiches with low fat fillings
- Pasta, rice or noodle based meals.

What Should I Eat/Drink During Competition?

< 30 minutes between races: 30-60 minutes between races: 1-2 hours between races: More than 2 hour between races:

What About Recovery?

Are supplements necessary?

Other Nutrition Tips

Author/s: Sharon Rochester, Sports Dietitian

© Sports Dietitians Australia
Tel: +61 3 9682 2442 | Fax: +61 3 9686 2352

This is an archive copy of a document located at: 
Last modified: 28 May 2002

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