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#Quickfuel Reel by @ericabeine (verified account) - Not hungry before prelims? 👀 A full meal 2-3 hours before you race is ideal for stable energy, strong starts, and finishing power. 🥇 But if your ne
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@ericabeine
Not hungry before prelims? 👀 A full meal 2–3 hours before you race is ideal for stable energy, strong starts, and finishing power. 🥇 But if your nerves shut down your appetite… don’t force it. Build on it. 💪 If you’re not ready for a full plate yet, start smaller and work your way up: ✔️ Applesauce pouch ✔️ Banana + drizzle of honey ✔️ Toast with jam ✔️ Yogurt with a little granola ✔️ Liquid carbs in your bottle Your body still needs fuel, even if your stomach says “no thanks.” Under-fueling before prelims is one of the biggest reasons swimmers feel flat by event 2 or 3. Start where you are. Add a little more each meet. You will work your way up to a full meal 🍽 over time.
#Quickfuel Reel by @marli.lap (verified account) - Here are the 3 biggest reasons: 1️⃣Not eating enough carbs (primary energy source) 2️⃣Going into practice underfueled (especially mornings) 3️⃣Not re
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@marli.lap
Here are the 3 biggest reasons: 1️⃣Not eating enough carbs (primary energy source) 2️⃣Going into practice underfueled (especially mornings) 3️⃣Not refueling after practice which leads to poor recovery Fix your fueling and you’ll fix your performance. DM “LAP” for link to Intensive Sports Nutrition. You’ll be amazed by what strategic fueling can do!#lifestylingathleticperformance #swimfriends #swimmom #swimdad #swimlife
#Quickfuel Reel by @swimdoctor.coachpatrick (verified account) - Swim Meet Nutrition: What to Eat Between Races Swimming fast on race day isn't just about training. What you eat during the meet plays a huge role in
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@swimdoctor.coachpatrick
Swim Meet Nutrition: What to Eat Between Races Swimming fast on race day isn’t just about training. What you eat during the meet plays a huge role in performance and recovery. Proper fueling helps replenish glycogen so your muscles can keep producing ATP for the next race. Right after a race (first 30 minutes) After a hard swim, your body enters a short window where the right enzymes and receptors are activated to make sure glucose gets pulled into the muscles fast. In simple terms, your muscles are “hungry” for carbs. That’s why simple carbohydrates work best right after a race. They digest quickly and start restoring glycogen immediately. Good options: bananas, fruit, bagels, honey, or sports drinks. Between prelims and finals If you have a few hours before your next swim, switch to complex carbohydrates for steadier energy. Add small amounts of protein and healthy fats to support recovery. Examples: rice with chicken, turkey sandwich on whole-grain bread, pasta with lean protein, or potatoes with eggs. After the meet For dinner, focus on recovery. Eat larger portions of complex carbs to restore glycogen, protein to repair muscle tissue, and healthy fats to support recovery overnight. Race day nutrition is often overlooked, but swimmers who fuel well usually have the energy to stay fast through finals. #SwimMeet #SwimmerNutrition #CompetitiveSwimming #SwimPerformance #SportsNutrition
#Quickfuel Reel by @wellbeing.with.grace - Swim Meet Snack Formula 👇 Between events = SIMPLE CARBS Low fat. Low protein. Fast energy. What we're packing for state champs: 🥨 Pretzels 🍊 Cle
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@wellbeing.with.grace
Swim Meet Snack Formula 👇 Between events = SIMPLE CARBS Low fat. Low protein. Fast energy. What we’re packing for state champs: 🥨 Pretzels 🍊 Clementines 🍎 Applesauce 🍪 Fig bars 💧 Skratch Labs Because fueling is part of the race plan. Don’t forget to share with your favorite swimmer. #swimmeet #swimsnacks #ncswimming
#Quickfuel Reel by @ericabeine (verified account) - Day 1: 🔥 feeling unstoppable Day 3: 🫠 completely exhausted As a former swim coach for 13 years, I saw this all the time. A swimmer would start the
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@ericabeine
Day 1: 🔥 feeling unstoppable Day 3: 🫠 completely exhausted As a former swim coach for 13 years, I saw this all the time. A swimmer would start the meet on fire… then by Day 3 they could barely hold it together. And it usually wasn’t training related. It was fueling and recovery. ❌️ No snacks between races. ❌️ Electrolytes and carbs missing from the water bottle. ❌️ No 30-minute magic window food after each session. Great swims at championship meets aren’t just about who trained the hardest. They’re about who can stay fueled and recovered every single day of the meet. 🏊‍♂️
#Quickfuel Reel by @swimmingeverywhere_ - How swimmers should approach fueling themselves at a competition #swimming #swimmeet #nutrition #highperformance
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@swimmingeverywhere_
How swimmers should approach fueling themselves at a competition #swimming #swimmeet #nutrition #highperformance
#Quickfuel Reel by @marli.lap (verified account) - Fuel up well for your training and racing and recovery. #lifestylingathleticperformance #fuelyourbody #swimming #swimmom #nutritionforswimmers
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@marli.lap
Fuel up well for your training and racing and recovery. #lifestylingathleticperformance #fuelyourbody #swimming #swimmom #nutritionforswimmers
#Quickfuel Reel by @swimdoctor.coachpatrick (verified account) - 🏊‍♂️ Swim Meet Week Nutrition Tip Part 1: Fuel the Engine in the Week Before You Race What you eat in the week leading up to a swim meet can have a
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@swimdoctor.coachpatrick
🏊‍♂️ Swim Meet Week Nutrition Tip Part 1: Fuel the Engine in the Week Before You Race What you eat in the week leading up to a swim meet can have a huge impact on how you perform in the water. One of the most important things swimmers should focus on is replenishing glycogen stores in the muscles. Your body stores glycogen (carbohydrate energy) inside the muscles and liver. During races — especially high intensity events like the 50, 100, and 200 — your aerobic and anaerobic metabolic pathways rely on that stored glycogen to rapidly produce ATP, the energy currency that powers muscle contraction. If your glycogen stores are low, your body simply can’t produce ATP as quickly, which means less power, slower speeds, and earlier fatigue. That’s why complex carbohydrates should be a priority during the week before competition. Foods like: 🥔 Potatoes 🍚 Rice 🍝 Pasta 🥖 Whole grain breads 🥣 Oatmeal These foods digest more slowly and steadily replenish glycogen so your muscles are fully fueled by race day. Think of it like filling the gas tank before a long drive. If the tank is full, your engine can run at full power when it matters most. 🔥 Fuel properly this week so your body has the energy it needs to produce ATP, maintain speed, and finish strong. #SwimMeet #CompetitiveSwimming #SwimmerNutrition #SwimPerformance #SwimTraining
#Quickfuel Reel by @mizusportsnutrition - Long meet days require a fueling plan. Energy wins races. Save this for your next meet. Don't let low energy ruin a fast swim. Eat smart. Snack smart
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@mizusportsnutrition
Long meet days require a fueling plan. Energy wins races. Save this for your next meet. Don’t let low energy ruin a fast swim. Eat smart. Snack smart. Hydrate well. #swimmeet #sportsnutrition #swimnutrition
#Quickfuel Reel by @ericabeine (verified account) - Nervous before prelims but not hungry? You're not alone. 🏊‍♂️ A full meal before racing is ideal… but if your stomach shuts down when nerves kick in
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@ericabeine
Nervous before prelims but not hungry? You’re not alone. 🏊‍♂️ A full meal before racing is ideal… but if your stomach shuts down when nerves kick in, start smaller. Liquid carbs are a great way to train your body to take in fuel without upsetting your stomach. Think applesauce pouches, smoothies, or a carb drink. They’re easier to digest, absorb quickly, and still give your muscles the energy they need to perform. The goal isn’t perfection right away. It’s teaching your body that fuel before racing is safe and helpful. Over time, you can build up to more. Your body swims a lot better when it isn’t running on empty. 💪
#Quickfuel Reel by @coach_jake_swim (verified account) - CHASE DOWN 100s🏁 One priority for our distance crew this season is making sure we have THE BEST FINISHES in the pool. We always want to be the hunte
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@coach_jake_swim
CHASE DOWN 100s🏁 One priority for our distance crew this season is making sure we have THE BEST FINISHES in the pool. We always want to be the hunter, not the prey😈 A fun and competitive way to hone the skills of chasing down or holding off is to set up finish scenarios. With these Chase Downs, send Swimmer A out smooth. Swimmer B goes :10 back and they are on a dead sprint to catch A. Swimmer A stays smooth until B catches them - at that point, the race in ON to the finish🏎️🏁 Either hunt ‘em down or hold ‘em off!🗡️🛡️ ⬇️Who could you chase down no problem? • #swimmer #swim #swimming #swimset #swimdrill #swimpractice #swimworkout #swimcoach #swimtips #swimtraining #distanceswim #coachtips #swimmeet #olympics #coachfit #swimcoachjake

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