Fuel for competition

Whether you’re a junior just starting out or a seasoned elite, what you eat and drink on competition day can have a huge impact on your performance in the pool.

Many events can be long days on poolside, for example some swimming events which feature heats and finals on the same day, so it’s important to have a strategy that supports both energy and recovery.

The day before

There’s often a lot on your mind as you build up to competition day(s), so it’s a good idea to take a step back and set yourself up for success.

The day before your event, keep physical activity to a minimum, if anything at all, to conserve energy ready for competition. Focus on eating regular meals and snacks rich in complex carbohydrates to keep your glycogen (energy stored in the muscles) stores fully topped up.

Top tips:

1. Stay well-hydrated by sipping fluids regularly throughout the day.
2. Aim to eat small, balanced portions every two to four hours to maintain stable blood sugar levels and support your muscles in preparation for competing.
3. Avoid heavy or overly large meals in the evening, as they can leave you feeling sluggish and uncomfortable the next day.
4. Stick to foods your body is used to. Spicy dishes, rich sauces and high-fibre pulses can lead to digestive discomfort if you’re not accustomed to them, and that’s the last thing you want during a competition.

The morning of the competition

Breakfast matters! Even if nerves have taken over, aim for a meal that is easily digestible and fuels you without leaving you sluggish.

Examples include:

• Porridge with banana
• Yogurt with granola
• Toast with jam or honey
• Cereal with milk

If solid food isn’t appealing, a banana smoothie or yogurt drink is a great alternative. Test your choices on training days so there are no surprises on competition day.

Snacks between events or matches

Many competitions include multiple events, with short or long gaps between them, such as heats and finals.

Eating as soon as possible after your event is key to giving yourself as long as possible to recover prior to your next event.

What to eat based on your next event or match time:

• <30 mins: Stick to fluids, diluted juice, or small amounts of fruit like grapes or bananas.
• 30–60 mins: Try a light snack — a cereal bar, rice cake with honey, or half a sandwich.
• 1–2 hours: Go for something more substantial like white pasta salad or a full white bread sandwich with chicken or tuna.
• >2 hours: A proper balanced meal — just avoid anything greasy or too spicy.

Snack ideas to pack in your bag:

• Fruit (bananas, grapes, apples)
• Dried fruit (apricots, raisins)
• Sandwiches or wraps
• Crackers, rice cakes with nut butter or honey
• Yogurts and smoothies
• Mini pancakes, oat bars, energy bites
• Veggie sticks (carrots, cucumber, peppers) and hummus

Hydration – don’t let the heat beat you

It’s easy to underestimate hydration — especially poolside, where hot, humid environments and long waits between events or matches can lead to fluid loss.

Top tips for staying hydrated:

• Sip water or diluted squash regularly — aim for small amounts every 15–20 minutes.
• Use electrolyte drinks if you’re sweating a lot or racing multiple times.
• Avoid too much caffeine, which can act as a diuretic.
• Bring your own labelled bottle and keep it visible as a reminder.
• Cold drinks can help regulate body temperature on hot pool decks.

Dehydration can sneak up — look out for headaches, dizziness, dry mouth, or tiredness.

In summary – the winning formula

Here’s your competition day checklist:

• Carbohydrate-rich meals the day before.
• A light, familiar breakfast.
• Snacks timed to your competition schedule.
• Regular hydration throughout the day.
• Tried-and-tested foods you know sit well.