Swim meet food is a different problem from most sports. A swimmer might race four or five times across eight hours, with a few minutes of racing and hours of sitting around on a warm, humid pool deck. We work with junior and masters swimmers at our Samford gym, and the families who plan the food bag the night before have far easier meets.
Before the meet
Eat breakfast two to three hours before warm-up if you can. Familiar foods only: porridge, cereal with milk, toast with eggs or peanut butter, and fruit. Early warm-ups are common at swim meets, so if the alarm is at 5am, a smaller breakfast in the car is fine.
Swim meet food by the gap between races
| Gap | What to eat |
|---|---|
| Under 30 minutes | Water, a few sips of sports drink |
| 30 to 60 minutes | Half a banana, a few rice crackers, a small muesli bar |
| 1 to 2 hours | A sandwich with jam, honey or a little chicken, fruit, a yoghurt |
| Over 2 hours | A small meal: pasta salad, a wrap, rice with chicken |
Little and often works better than a big meal in the middle of the day. Keep foods simple and familiar.
What to pack in the cooler bag
- Sandwiches and wraps cut in halves.
- Bananas, grapes, orange quarters and watermelon.
- Rice crackers, muesli bars and fruit buns.
- Yoghurt tubs and flavoured milk on ice bricks.
- Two water bottles and a sports drink.
- Something for the drive home: a roll, leftover pasta or a milk drink.
Fluids on pool deck
Swimmers often forget to drink because they are in water all day. Indoor pools are warm and humid, and swimmers still sweat while racing and warming up. Sip water between every event and keep a bottle in the team area. Our electrolyte drinks guide explains when a sports drink is worth it.
After the last race
Eat a proper meal within a couple of hours: protein, carbohydrate and vegetables. If there is a second day of competition, this meal matters more, so plan it before you leave home. Our guide to soreness after training covers what helps between back-to-back days.
Masters swimmers
The same plan works for masters meets, with a little more protein at each meal. Many masters swimmers also pair pool training with strength work, and our strength training for men over 50 guide covers that side.
Nothing new on meet day
Meet day is not the day for a new bar, drink or breakfast. Try everything at training first. The same goes for anything in the swim bag: read the label well before meet week so there are no surprises. A plain example of how to read one is this guide to digestive health supplements, which walks through four label checks.
Common questions
Should swimmers eat between heats and finals?
Yes. A small meal in the break keeps energy up for the evening session.
Are lollies okay at a swim meet?
A few in a short gap are a quick source of carbohydrate. They are not a meal.
How much should a swimmer drink at a meet?
Sip water between every event and drink to thirst. Pack more than you think you need.
What if my child will not eat on meet days?
Try small, frequent snacks and drinks such as flavoured milk or a smoothie, and practise at training.
When to get it checked
If a swimmer keeps fading in later races or has a shoulder that flares every meet, book in with an exercise physiologist. We can look at conditioning and load before the next competition.