NUTRITION
WHAT TO EAT BEFORE THE “BIG RACE” To reach your swimming goals, it is important to know what to eat—at what times and in what amounts. It is different for everyone, but very important to master. BY DAWN WEATHERWAX, RD, CSSD, LD, ATC, CSCS
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thletes have trained very hard to get to this point. It could have been marked on their calendar for over a year. Each athlete has different goals. Some just want to finish or get a personal record. Others want to make school history or fulfill their dream of medaling in the Olympics. Now is the time to optimally fuel to maximize the race. Follow these five nutritional steps to help you achieve your best performance. STEP 1 Fuel Optimally Prior Optimally fueling prior to the race will have the biggest impact. Make sure you eat enough, fuel with high-quality dense foods and hydrate properly. It is imperative the muscles and body are wellfueled and ready to go. One of the biggest mistakes that many athletes make is cutting back on calories as they are tapering. Most athletes don’t need to cut back at all...and if they do, the adjustments are slight. It takes calories and energy for the body to recover and repair. At my office, we use a device called Musclesound® to help measure the fuel in the muscle and customize a nutrition strategy to get the athletes ready. STEP 2 Stick to the Basics Avoid anything new. All meals, snacks and even supplements should have been tried many times before practices or other minor races to alleviate any problems or doubts. STEP 3 Pre-Race Starts the Night Before Most competitions start early, and some athletes struggle to eat enough...so pre-race starts approximately one to three hours before bedtime. It should consist of carbohydrates, sodium and fluid...but protein and fat are usually included to balance it all out. STEP 4 Waking up Upon rising (within five to 20 minutes), athletes want to start off with hydration, sodium and possible fuel. Begin with 8-20 ounces of water with added electrolytes or a sports drink such as INFINIT (customized), Skratch Labs, Greater Than™ or UCAN®. The sodium helps bring the water in the muscle cell to optimize hydration, and the added carbohydrates are for those who struggle eating enough prior to the big race. STEP 5 Pre-Race Breakfast This part is complex because everyone is different. One thing is [PHOTO BY ALEX MOTOC / UNSPLASH.COM]
certain: One must fuel and hydrate to optimize the race. Skipping is NOT an option. Next, breakfast can be eaten all at once or grazed upon. For example: I had one swimmer who could eat two peanutbutter-and-honey sandwiches, a banana, Clif® bar and milk 30-45 minutes before a race and be great! Another one of my swimmers only could do toast with a small amount of sunflower butter and an 8-ounce smoothie with chia seeds over a three-hour time period. Usually one wants this meal to have a good amount of carbs, some protein and healthy fats. Fiber can be a limiting factor since some struggle with stomach issues, especially when they are excited or nervous. Taking out wheat, dairy, fiber, etc. is very individualized. If the person is a serious athlete, then seeking out a sports dietitian to customize this process is highly recommended. That way, one can find a personalized nutrition plan that best fits the race. THE FINALE The main takeaway from knowing what to eat before your “big race” is very simple: Do not wait for your important race to experiment. All athletes are different, and energy needs can change from race to race. Please review my pre-race sample menus to get started...and use them as a guideline for your own BIG race! OPTION 1 Evening Snack (8-10:30p.m.) 1-2 cups Pasta 1 cup Marinara sauce 1 T Olive oil (Adding a very lean protein is optional) 4-16 oz Water Wake-Up (5:30-6:45 a.m.) 8-20 oz Water (with one electrolyte tablet) Breakfast (7-8 a.m.) 3 Eggs 2 slices Whole grain toast 1/2 Avocado 8 oz Milk 1 cup Grapes 10-20 oz Water Multivitamin Fish oil Vit D3 Vit C OPTION 2 Evening Snack (8-10:30 p.m.) Vegan rice pudding with golden raisins and salted chopped nuts/ seeds 4-16 oz Water Wake-Up (4:30-6:45 a.m.) 8-20 oz Greater Than™ sports drink Breakfast (6-9 a.m.) 1 RTD Garden of Life™ protein shake 1-2 Applesauce pkts 1 Banana 1 T Nut butter 10-20 oz Water or sports drink Multivitamin Fish oil Vit D3 TOTAL ACCESS MEMBERS CLICK HERE TO LEARN MORE ABOUT THE REFERENCES FOR Vit C v THIS ARTICLE. AUGUST 2021
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