Nutrition for Training

A healthy diet will help you train harder, perform better, recover faster, reduce your chances of illness and gain a competitive edge. Here are some tips to help you plan a healthy training diet:

Before training

Fuel up:   Eat a meal 2–3 hours before training (carb & protein & fat – low GI)
Hydrate:  Drink 200 – 300ml water 2h before swimming

 Pre-training meals:

  • Jacket potato with cheese, tuna or baked beans plus veg
  • Pasta with tomato-based sauce or pesto; cheese, tuna or chicken; plus veg
  • Rice with chicken, fish or beans plus veg
  • One pot dish with pulses, veg, lean meat or fish PLUS potatoes or pasta

If you don’t have time for a meal (eg early morning training), have a snack 30 min before training with 200 – 300 ml water. You should NEVER train on empty!

Pre-training snacks:  

  • Toast (wholegrain) with honey or jam
  • A banana (or other fresh fruit) & yogurt
  • A handful of dried fruit (e.g. raisins, apricots) and nuts
  • Porridge or wholegrain breakfast cereal with milk

During training

Prevent dehydration & refuel (if training hard for > 1 hour)

  • drink around 300 – 500 ml per hour
  • drink little and often, ideally every 15 – 20 minutes

For training sessions lasting 1 hour: Water (or sugar free squash)
For training sessions lasting longer than 1 hour:

  • 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 necessary!)
  • Water – plus a snack (e.g. banana, dried fruit)

After training

Refuel: carb & protein snack within 30 min
Re-hydrate: drink straight away (water or diluted juice)

  • 500 ml milk, milk shake or flavoured milk
  • One banana plus yogurt or nuts
  • Wholemeal toast/ sandwich with PB/ cheese/ fish/ chicken
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