Competition Nutrition Advice

If there is less than 1 hour before your race, drink sports drink (e.g. Gatorade/Powerade)or water.
If there is more than 1 hour before your next race, eat small carbohydrate snacks, little and often. During longer breaks, you can eat a little more, but don’t eat too much at once as this can make you feel heavy and lethargic. Wash down snacks with plenty of fluid; the indoor pool is humid and dehydrating!

After your race, drink immediately! A sports drink, again is a great choice as it will replace fluids as well as carbohydrates. This is even more important when there is not enough time to eat again before your next race.

Suitable snacks between races (1-2 hour breaks):

  • Snack fruits (small packs/cans of soft fruit)
  • Fruit (peeled and cut up may just be easier)
  • Handful of dried fruit (raisins, apricots, etc.)
  • Plain bread rolls, bagels, pita bread, raisin bread
  • Jam or honey sandwiches (NOT peanut butter)
  • Dry cereal (e.g Cheerios)
  • Rice cakes (topped with jam, honey, banana)
  • Plain crackers
  • Granola bars (not chocolate covered)
  • Low fat muffins, and cookies
  • Low fat yogurts
  • Liquid meals (Ensure, Carnation Instant Breakfast)

The post-competition meal:

Try and eat no more than 2 hours after your last race. Base your meal on carbohydrates (rice, pasta, potatoes and bread), but include some protein (meat, chicken, cheese, etc).

Abby Knox BSc(Hons), PGDip Nutrition & Dietetics
Sports Nutritionist
Please contact me through OMSC via or

Download this in PDF: Competition Nutrition Masters Welcome Pack