Nutrition
For the last two or three days before a gala, cut back on your training and continue eating a balanced diet. There’s no need to ‘carb up’ – overloading with carbs won’t help you swim faster in pool events.
The day before
Keep exercise to a minimum and eat well-balanced meals and snacks. You need to top up those muscle glycogen stores and keep properly hydrated.
Eat little and often - every 2 – 4 hours to keep your blood sugar levels steady and fuel your muscles in preparation for your event. Avoid big meals or over-eating in the evening – this will almost certainly make you feel uncomfortable and lethargic the next day.
Stick to familiar foods. Curries, spicy foods, baked beans and pulses (unless you are used to eating them) can cause gas and bloating so avoid eating anything that may cause stomach discomfort the next day. Stick to plain and familiar foods!
Pre Event Meals
- Cereal with fruit and milk
- Porridge with honey
- Milkshake
- Banana and yoghurt
- Toast with honey
- Smoothie
