What to eat before and inbetween a meet
In this brief instructional segment, Kelsey Higginson outlines a practical nutrition plan for a competitive swimmer targeting a personal record in the 100‑meter backstroke and subsequently racing the 200‑meter backstroke. She recommends a high‑carbohydrate snack taken two hours before the race—approximately 45–50 g of carbs, exemplified by a banana and a serving of applesauce—that is easy to digest and light on the stomach. For the interval between the 100 m and 200 m events, she advises following a "1 g per minute" rule: the swimmer should consume 1 gram of carbohydrate for each minute of rest, translating to about 45 g of carbs for a 45‑minute gap. She suggests practical sources such as three to four dates and an applesauce pouch to meet this need.
