What to eat on event day

Whether you’re taking on a shorter swim or a more ambitious distance, carefully consider your pre- and post-swim nutrition, says personal trainer Vivienne Rickman

As a swimmer, coach and swim guide, I see a familiar pattern. We all start outdoor swimming for the pure love of being in the water, we become better swimmers and inevitability set our sights on some form of swimming event. Whether that event is a fun charity swim, a speedy triathlon or an epic 10km. No matter what swim event you are doing, nutrition has a key role in how you feel, perform, and recover. Outdoor swimming has many challenges – cold water, changing conditions, and the need for sustained effort. Fuelling yourself properly can help how strong and resilient you feel in the water and how you recover.

What to eat before you swim

Small distance events: 1-2km

Shorter swims like 1-2km don’t require a detailed nutrition plan, but eating well still matters.

Pre-event meal

Eat your last main meal around three hours before your swim. This gives your body time to digest it so you don’t feel sick or uncomfortable in the water. If you feel you need a little energy boost before the event, a small snack can help. Try something highcarb, low-fat, with a bit of protein, like fruit, crackers and cheese, or low-fat dairy/plantbased yoghurt. Skip snacks that are high in fat, fibre, or are high in sugar, like cake! These can upset your stomach while you’re moving around.

Longer distance events: 5-10km

These take more planning, especially as the swim could last up to 3 hours (or more!)

Days leading up to the event

Carb loading can help make the most of your energy stores. Include more grains, pasta, rice, potatoes, fruits, and vegetables in your meals in the days before. These should be balanced with protein and healthy fats. Increase your water intake – add in electrolytes if needed.

This will need practice, particularly if you are introducing unfamiliar foods close to your event, which can cause digestive issues.

Pre-event meal

Eat a high-carb, moderate-protein meal around three hours before the start. Try porridge with fruit, chicken with rice, or wholemeal toast and nut butter. If those nerves have got the better of you, try a smoothie or energy bar. Your energy stores just need a little top up, you don’t want to feel too full.

During the swim

If you are going to be swimming for 60 minutes or less, water is enough.

For longer swims, your body will need extra energy. You will need a snack of quick digesting carbs and electrolytes – Isotonic sports drinks, energy gels and sports bars are designed for this very purpose but you can also snack on dried fruits, cereal bars and banana chunks. In long-distance swim events what is on offer may largely depend on what the organisers have put on the feeding stations, and what you manage to grab in the feeding frenzy!

What to drink

Swimmers tend to forget to drink, because they don’t notice themselves sweating.

Drink water before the event, and during longer events use isotonic drinks, add electrolytes to your water or eat some carbs when you have your water. Hydration is key and is especially important if you’ve been swimming in salt water or under the sun.

Post event

Food and fluid are really important for recovery. If you’ve been swimming at a fairly high intensity for several hours you will need to refuel with something that contains both carbs and protein within 30-60mins to aid your recovery. We don’t normally feel like eating straight after exercise so having something like a protein shake, or a sandwich with fruit can help.

In shorter events, it’s not as important to refuel as quickly, but still drink some water and eat as soon as you can, which could be at your next meantime.

You may want to head for the celebratory cake and pizza (and yes, you do deserve it!) but your body needs nourishment first. Having some complex carbs like wholegrain rice, pasta, or sweet potatoes with lean protein and plenty of vegetables will help restore your muscles and energy.

What about the cake?

Nutrition is a powerful tool and, just like your swim stroke, needs practice. Try what you are going to eat and when during your training so you know what works before your event. You will feel stronger in the water, better afterwards and can still have that slice of cake eventually.