5 Great Snacks for Swim Meets

1. Yogurt- Horizon makes a squeeze pouch yogurt that doesn’t need to be refrigerated. Each pouch provides 5 grams a protein and 17 grams of carbohydrates.
2. Sandwiches- peanut butter and jelly, or even turkey on whole wheat bread, will provide swimmers with the perfect blend of carbohydrates and proteins.
3. Trail mix- a mixture of nuts, seeds, and dried fruit will provide swimmers with carbohydrates and protein for fuel and recovery.4. Milk boxes- there are several flavor options and many brands don’t need to keep cool. This is a perfect snack for long swim meets.5.  Individual packages of peanut butter- paired with fruit or crackers will be a good option for swimmers to refuel at meets.

Swimmers need a balance between carbohydrates and protein in between events. If a swimmer is racing back to back events, pure carbohydrates found in fruit or even Gatorade may be best. For longer stretches of time, the 5 options above have the right blend of nutrient to promote recovery. When packing and selecting snacks for meets, keep in mind that it is not a good idea to introduce new foods during a meet. Although some fiber is good, too much may cause GI distress. Swimmers want to avoid empty calories or calories that don’t provide any nutritional benefits. In addition, a water bottle is perfect to help maintain and sustain hydration on a hot pool deck. Also, swimmers need to be conscious of other athletes that might of a nut allergy.

Tamara can be contacted at tamaralowengrub@yahoo.com with suggestions for 5 things you’d like to know regarding swimmers and nutrition.