Swimming race day nutrition
In this instructional segment, the speaker outlines a practical nutrition plan for a swimmer who just set a personal record in the 100‑meter backstroke and will also race the 200‑meter backstroke later. Two hours before the first race, the swimmer should consume a light, high‑carbohydrate snack providing roughly 45–50 g of carbs, such as a banana and applesauce, to ensure easy digestion and minimal stomach discomfort. Between the two events, the speaker recommends a "1:1 rule": for each minute of recovery time, the athlete should ingest 1 g of carbohydrate. For a 45‑minute interval, this translates to about 45 g of carbs, which can be met with 3–4 dates and an applesauce pouch. The guidance emphasizes timing, carbohydrate quantity, and simple, digestible food choices tailored to race schedules.
