Note: Single-source report; awaiting corroboration.
Swimmers may benefit from planning their nutrition around training by having eight to ten fueling occasions throughout the day, balancing high, moderate, or low carbohydrate intake with protein and fats depending on training demands, according to expert Shepherd.
Two to four hours before swimming sessions, it is advised to consume a mixed meal of carbohydrates, protein, and vegetables. Meal size can be adjusted based on preference and how full swimmers want to feel during training. Suggested options include sandwiches, wraps, cereals, or typical 'meat and two veg' meals.
Between 60 to 90 minutes before training, smaller, lighter meals that are lower in fat but higher in carbohydrates and protein may be optimal. Examples include rice pudding, yogurt, fruit, flapjacks, or Soreen bars, which are easy to carry and digest. If volume is a concern, lower-volume fluid options may be used, but swimmers should avoid those that are too sweet or digest too rapidly, as they may not provide sustained energy for the session.
Approximately 30 minutes before training, intake may be limited to small carbohydrate-only snacks to prepare the body for exercise.
This structured approach may help swimmers maximize training benefits by considering digestion times and meal composition based on session timing and individual preferences.