Nutrition During Training by Anita Bean

Prevent dehydration: drink plenty

Refuel (if training hard for > 1 hour): carbs

  • drink around 300 – 500 ml per hour
  • drink little and often, ideally every 15 – 20 minutes
  • If training for 1 hour: water or sugar free squash

For training sessions lasting longer than 1 hour, swimmers may find that consuming additional fuel (in the form of a drink or as food), helps maintain their performance and delays fatigue.

Suitable drinks include:

  • Squash (diluted at least 1 to 6) – regular or ‘high juice’ squash
  • Diluted fruit juice (diluted at least 1 to 1)
  • Isotonic sports drinks (expensive and not really necessary!)

Mid-training snacks:

  • A banana
  • A cereal or granola bar
  • A handful (40 – 50g) of raisins or other dried fruit

These foods should be accompanied by a drink of water!

Avoid the following (they are too concentrated in sugars and lack useful nutrients):

  • Sweets
  • Jelly cubes or jelly sweets
  • ‘Energy’ tablets or glucose tablets
  • Energy drinks