This weekend, I’m participating in a two-mile open swim race, which excites me. Although I’ve done that distance training swim several times, I’ve never participated in an open water race. I’m looking for advice on how to eat a high-energy meal without feeling like I’ve overate while swimming.
Focus on a meal with complex carbohydrates, moderate protein and a small amount of healthy fats.
I typically go for a combination of complex carbs and protein, like oatmeal with a banana and some nuts. This way, I get the energy I need without feeling too full or sluggish.
For your two-mile open swim race, it’s great to focus on a balanced meal that provides sustained energy without making you feel too full. The evening before, consider a dinner rich in complex carbohydrates like whole-grain pasta or brown rice, along with lean protein such as chicken or fish, and plenty of vegetables. On the morning of the race, aim to eat about 2-3 hours before you swim, choosing something light but energy-dense, like oatmeal topped with a banana and a drizzle of honey, or a smoothie with fruits, Greek yogurt, and a handful of spinach. Avoid high-fat or high-fiber foods that could cause digestive issues, and stay well-hydrated but not overly so to avoid discomfort. Good luck with your race!
Nothing more than a teaspoon of peanut butter. Maybe wash it down with some vitamin water. But this all depends on what your body needs. I for one cannot eat before swimming.
About an hour before the race, eat easily digestible carbs like fruit or low-fiber cereal, and have your caffeine.
Hello Lennon
Before a 2-mile swim race, eat a balanced meal 2-3 hours prior, with complex carbs, lean protein, and healthy fats. Hydrate well, and avoid heavy or high-fiber foods