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Race Day Nutrition in a Nutshell

It's hard to know what to bring as a snack while racing; there seems to be such a fine line between foods that make you feel 'ick' in the water versus those that just don't provide you with the necessary energy!

Well we have teamed up with three University of Otago nutrition students - Joey Lin, Bailey Bruckner, and Bernadeth Atrinindarti. These students have provided us with THREE TOP TIPS for fuelling your body during a day of racing, or a long training session, as well as some snack ideas to keep the energy levels up for optimum performance! Check them out below⬇️

Tip 1: Stay Hydrated!
Make sure that you always have your own water bottle handy and take drink breaks as required during training and competition.

Tip 2: Simple carbohydrates are your best friend!
Choose simple and ready-to-eat foods or beverages that provide extra carbohydrates and a little fluid at the same time. It could be healthy food you would have day to day.

Tip 3: Fruit is ideal
Fruit is a great option because it has many nutritional qualities including carbohydrates for energy and vitamins and minerals that contribute to good health and performance.

Why not try some of these ideas?
- Frozen yoghurt
- Yoghurt with fruit
- A small box of sultanas
- Rice crackers
- Jam or honey sandwich
- Fruit (e.g. banana, grapes, strawberries, kiwifruit)
- Smoothie
  
  
   
   
   
   
   
   
References:
  • Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., . . . Antonio, J. (2008). International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5, 17-17. doi:10.1186/1550-2783-5-1
  • https://www.sportsdietitians.com.au/factsheets/across-the-lifespan/junior-swimmers/