SLOUGH & ETON DOLPHIN SWIMMING CLUB
NUTRITION BEFORE & DURING COMPETITION


Please see this link for guidelines from the ASA:swimfit link


A good nutritional meal should be eaten two hours before you swim.


SHORT TEAM GALA -


Bring water or a weak squash on poolside, there should be no need to eat. Bring a packed lunch for the journey home.



OPEN MEET -


Ensure you drink plenty of water or weak squash regularly throughout the meet.
Bring a cool bag with healthy mini snacks to eat throughout the day.


Small pasta salads
Bananas
Small filled pita breads
Jaffa cakes
Small number of energy sweets
Oatmeal flapjacks
Low fat breakfast bars
Or
At breaks between sessions if available
Order jacket potato with coleslaw/beans
Pasta salad
Chicken wraps
Wholemeal bread sandwiches (chicken or tuna)
Fresh fruit salad
Dark chocolate
Small amount of tea/ coffee
Avoid fast foods like McDonalds/ Burger King/ Kfc


No junk food i.e. crisps or fizzy drinks.


SLOUGH & ETON DOLPHIN SWIMMING CLUB
TEAM APPEARANCE


Time permitting; all swimmers should warm up in a training costume/trunks and change in to a dry racing costume/trunks for their event.
Where possible a dry costume/trunks should be worn for each event.


Bring at least two towels, more if you are competing in several races.


Dry yourself after each event, drink water, if there are no warm down facilities then have a warm shower and stretch after each race.


Always keep warm, wear the Slough Dolphin tee bag shirt, hooded sweater or tracksuit top. Keep your legs warm with tracksuit bottoms or long shorts.
All swimmers must have footwear either trainers or flip-flops. Wear them right to the start of your race; if muscles become cold it is impossible to perform well.


Slough Dolphin hats should be worn
at all team galas.