Eating the right foods will help you to perform at your best. What, how much and when you eat will have a big impact on your health, energy and performance.

Before Training

Eat a meal 1-3 hours before training: accompany with a drink of water.

  • Jacket Potato with cheese, tuna or baked beans plus salad.

  • Pasta with tomato based sauce or pesto, with vegetables.

  • Rice or noodles with chicken, fish or beans.

  • Sandwich/roll/bagel/wrap filled with tuna, cheese, chicken or peanut butter.

Pre-Training Snacks

If you don't have time for a meal, have a snack approximately 1/2-1 hour before training with a drink of water, you should NEVER train on empty!

  • A banana (or other fresh fruit) and a handful of nuts.

  • A cereal bar.

  • A pot of fruit yogurt and an apple.

  • A couple of slices of bread or toast with honey.

  • Two or three mini pancakes.

  • A couple of rice cakes with peanut butter.

During Training (lasting more than an hour)
  • Start drinking early during training - within the first 30 minutes.

  • Aim to drink around 500ml per hour.

  • Drink little and often, ideally every 15-20 minutes.

  • Fruit juice diluted with an equal amount of water.

  • Squash diluted 1:4 with water.

  • 500ml flavoured milk.

  • One banana plus 500ml milk.

  • 2 pots (2 x 150g) of fruit yogurt.

  • One cereal bar plus 500ml semi skimmed milk.

  • 60g raisins fruis and 50g nuts.

  • 4 rice cakes and 20g peanut butter plus 200ml orange juice.

Copyright Anita Bean BSCR Nutrition,

The above advice is taken depending on the level of training you are undertaking.and is recommended for competitive lane swimming children.

Portsmouth Victoria SC,

Artistic Swimming

Portsmouth, Hampshire



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