Coaches' Words of Wisdom

Nutrition and Hydration

#1 HYDRATION, HYDRATION, HYDRATION:  

	Losing as little as 1% of body weight in fluid can decrease performance up to 10%!  Avoid carbonated drinks, which can 

	cause stomach bloating (NO SODA!!!).  Best to choose a mixture of half sports drink (like Gatorade) and half water.



#2 NUTRITION:  

	Eat well balanced meals weeks before a meet, not just the night before (too little, too late)!  Although carbs are 

    important, Carb-Loading is for endurance athletes (like marathon runners and triathletes).  Lean protein, whole grains, 

	and veggies.  (Coach Sheila eats spaghetti with lean ground turkey meat or chicken & veggies the night before her meets)

	Eat the last meal 2 hours before warm-ups.  The meal should not be large, but should fill them up.  You want the meal to 

	be low in fat and high in carbs.  Whole grain cereal, a bagel, fruit, or Powerbar (Coach Alicia used to eat a Cliff bar, 

	banana, and drink Gatorade before her meets).  If they have less than an hour before their next race, they should drink 

	some Gatorade.  If they have more than an hour, eat a small snack.  Good snacks are bananas, half a bagel, oranges, 

	grapes, crackers (low fat, low salt), half a Powerbar. (NO CHIPS OR CANDY!)  Have the snack 30 min. or more before the 

	race!  It's still important to eat well immediately after a swim meet!  The worst thing for a swimmer's recovery is an 

	unhealthy, high fat, meal after their swim (so McDonald's isn't a good choice).



#3 CAFFEINE AND SUGAR:  

   	We've had a few questions concerning the intake of caffeine or sugar before an event to enhance performance.  Caffeine is 

	a stimulant that has been used by some, but is not for everyone.  If you choose to allow a small amount of caffeine before 

	a race, do so 15-20 minutes before the swim.  DO NOT use high-caffeine sodas (like RedBull or Monster), best to have half

	a caffeinated power-gel, a bit of chocolate, or small chilled coffee drink.  As caffeine can lead to dehydration, continue 

	to ensure your swimmer is drinking plenty of water!  Sugar has also been used by some prior to an event to increase 

	performance.  As with caffeine, it is not for everyone.  If you choose to allow some extra sugar before a race, do so 15 

	minutes before the swim (some suggest a spoonful of honey or dry jello mix). 



#4 REST: 

	As with eating well, waiting til the night before a meet to get a good night's rest is not enough.  Ensure at least 3 nights 

	of good rest prior to a swim meet.  PLEASE keeping running around and horseplay during meets to a minimum!  Meets are an 

	exciting time!!  Cheering on teammates is still certainly encouraged!  Of course with too much rest, muscles become lax.  

	Best to do some stretches, light jumps, or shake out arms & legs 10 or so minutes before a race.



**  The above are suggestions from articles and experience.  Every swimmer is different!  If you have any questions for your coaches, just ask!! **


Come to practice EVERYDAY- on time - ready with cap and goggles, focused.

Listen, learn and improve.