Competition information

Nutrition & Hydration

Quick Swim England-aligned guidance

Fuel Between Races

For competition days, swimmers may need small quick-release carbohydrate snacks between races to keep energy levels up. The aim is short-term refuelling for the next swim — not constant snacking. Choose small, familiar, easy-to-digest foods and drink water regularly.

Before Competition

Swim England recommends swimmers should eat familiar, carbohydrate-based foods to provide steady energy for racing. A light breakfast or meal that is easy to digest is recommended.

Suitable options include porridge or cereal, toast with jam, a bagel, yogurt, fruit such as a banana, or a simple pasta or rice meal if racing later in the day. Heavy or unfamiliar foods should be avoided.

During Competition

Because galas can last several hours, swimmers should eat small snacks regularly between races and drink fluids throughout the day.

Good choices include fruit, sandwiches or wraps, pasta or rice pots, cereal bars, crackers, rice cakes or yogurt. Water or diluted squash should be sipped regularly rather than drinking large amounts at once.

Always use familiar foods and avoid experimenting with new meals on competition day.

After Competition

After racing, swimmers should begin recovery by drinking fluids and eating a balanced meal containing carbohydrates to restore energy and protein to support recovery.

Examples include a chicken or tuna sandwich, pasta with chicken or vegetables, rice with eggs or protein, yogurt with fruit, a milkshake, or a normal balanced meal later in the day.

If another race is soon (within 1 hour)

Give a small quick sugar:
Jelly sweets / wine gums
Small piece of banana
Sports drink
Energy chews
Small flapjack bite

These act in 10–15 minutes.

If next race is later

Give a normal snack:
Sandwich
Pasta pot
Banana + yoghurt
Cereal bar

Avoid:

Large chocolate bars
Heavy sugary drinks
High-fat snacks
Trying new foods on race day

These slow digestion or upset stomach.