My Multi-Day Swim Meet Nutrition Plan
By Alicia Kendig Glass, US Olympic Committee Senior Sports Dietitian
*Swimmers: Use this chart to develop your race day plans for the meet this weekend (use multiple sheets if needed)
Meet: Date:
Important Time of My Plan
Goal Examples
Meals/Snacks Day (Write in your planned meals/snacks
Time: 3-4 hours prior to bedtime Pasta Meal
Why: Top off energy stores for a full Rice Bowl
Dinner night ______
weekend of racing Burrito with rice/beans
before meet AM/PM
What: Carbohydrate based meal, with a Large salad w lean meat,
lean protein choice and fresh vegetables beans and rice/quinoa
Time: 2-3 hours prior to race Toast with PB
Why: After a good night’s sleep, Cereal with milk
Breakfast before ______
breakfast to boost energy and wake up Smoothie made w milk
meet AM/PM
What: Carbohydrate + Protein small meal Eggs and toast
Yogurt and granola
Time: Within 1 hour of race Pretzels
Why: Snack after warm-up, and a dose of Fruit (Banana, apple,
quick energy for racing orange)
Snacks before ______
What: Carbohydrate snack Plain bagel
meet starts AM/PM
Dried fruit
Sport Drink
Cereal Bar
Time: ASAP after race, then every 1-2 Chocolate Milk Box
hours of the meet Soymilk Box
Why: Repair muscle, restore energy after Yogurt
Recovery snacks ______
racing and prepare for the next race Fruit Smoothie made
after swims AM/PM
What: carb + protein beverage w/yogurt
Carnation Instant
Breakfast
Time: Within 2 hours of last race Pasta Meal
Why: Repair muscle, restore energy after Rice Bowl
Recovery meal ______
racing and prepare for the next race day Burrito with rice/beans
after meet AM/PM
What: a carbohydrate-based meal, with a Large salad w lean meat,
lean protein choice and fresh vegetables beans and rice/quinoa
