Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Swimmer Meet Day Nutrition

23 May 2025 · 1 min

Watch on YouTube

0:34

In this instructional monologue, the speaker outlines a nutrition strategy for swimmers competing in meets to maintain steady energy levels throughout the day. The core recommendation is the "1:1 rule," which advises athletes to consume roughly one gram of carbohydrate for every minute between races. The speaker provides concrete examples: 30 minutes between events calls for about 30 g of carbs, 50 minutes for 15 g (likely a typo, but the intent is proportional), and 60 minutes for 60 g. For longer intervals exceeding two hours, the speaker suggests a mini‑meal that combines carbohydrates with protein to support recovery and sustain energy. The overall aim is to prevent energy crashes and ensure swimmers have sufficient fuel for all events across the meet weekend.

Chapters

Swimmer meet day nutrition. I have all of my swimmers doing this, and it makes it so you're not having energy crashes in the middle of your races and that you have energy all weekend long and not just the first two races. You want to follow my 1:1 rule. For every 1 minute between your races, you need to be having at least 1 gram of carbohydrates. Okay, so what that could look like— if you have 50 minutes in between your 100 free and your 200 IM, you need to have 15 carbs. If you have 30 minutes in between one race, you need to have 30 carbs. If you have 60 minutes, 60 carbs. If you have like 2 hours plus, that's when I would be looking at like a, a mini meal type of situation where you have carbs and protein to fill you up a little bit more and provide room for recovery.