How to Prepare for a Swim Meet

***Eat a good dinner with plenty of carbohydrates and proteins the night before you swim. Also include some healthy fats (almonds, peanut butter)

***Go to bed as early as possible, especially if you are getting up early. The night before a meet, you need a lot of sleep.

***Eat a light breakfast such as a bowl of cereal and a banana, or an energy bar if you're swimming a morning event. If you're swimming in the afternoon, eat a big breakfast and a light lunch. Eat one or two hours before the event. Bananas, crackers, and plain toast with no butter in modest amounts are good food. The best foods are pasta, cereals, bagels, breads, fruits, and vegetables. These are out of the stomach in two hours, therefore should not be eaten more than three hours before swimming or they could override the energy in time for the race. Bananas are great because they have potassium which makes you more resistant to fatigue. Remember, no sugar!!

***Drink plenty of liquids. Fruit juices and water are the BEST liquids. Many people think that Gatorade is good, but it is high in sugar. Only drink this five minutes before an event. Drink plenty of water throughout the day and during the meet. Lack of liquids does affect your performance as well, even before you feel thirsty.

>>>REMEMBER>>> Too much Gatorade will get you sugar high, which will just let you down right when you need the energy. Stick to one bottle of Gatorade, about a sip before/after races.

***Put on your bathing suit right before you leave and gather your stuff for the meet. Don't put Fastskins on until after warm up and you are dry. Be sure you have water and healthy snacks. If you are swimming both trials and finals, you are going to need up to five towels; however, you can hang up your towels to dry to save space in your bag.

***Listen to some good pump up music. Plug in your iPod , tablet or phone and listen to your favorite mix of tunes.