CompetitionAfter Competition (Recovery)
After your last race in a competition session, it's important to have a high carbohydrate and protein snack to aid recovery (Swimfood, 2012). It needs to be eaten within 45 minutes of the race and then between the sessions a more substantial meal should be consumed (AIS Sports Nutrition, 2009). This meal needs to contain protein and carbohydrates so a pasta dish or a sandwich is recommended. Drinking water is still important after swimming to help with recovery (Swimfood, 2012). |
It is important to recover from a competiotion by having a high protein snack within 45 minutes after finishing the race and then having a proper meal including carbohydrates to prepare for the next race. |