Coach Heidi has put together some healthy food and hydration suggestions for the upcoming Gwinnett County Championship Meet:

Here are some healthy foods that swimmers can eat before a competition:
1. Whole grains: Foods like oatmeal, whole wheat bread, and brown rice provide sustained energy for swimmers. 

2. Lean proteins: Chicken, turkey, fish, and tofu are all good sources of lean protein that can help with muscle recovery and repair. 

3. Fruits and vegetables: These provide essential vitamins, minerals, and antioxidants for swimmers. Examples include bananas, berries, spinach, and broccoli. 

4. Greek yogurt: This is a great source of protein and can help with muscle recovery. 

5. Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are all nutrient-dense options that provide healthy fats and protein. 

6. Eggs: Eggs are a good source of protein and contain essential amino acids. 

7. Smoothies: A blend of fruits, vegetables, and protein powder can provide a quick and easily digestible source of nutrients for swimmers. Remember, it's important to eat a balanced meal that includes carbohydrates, protein, and healthy fats to fuel your body before a competition.

It is also important to hydrate!!!

To stay hydrated throughout a swim meet, swimmers can follow these tips: 

1. Drink water regularly: It's important to start hydrating well before the swim meet begins. Drink water throughout the day leading up to the event and continue drinking water during breaks between races. 

2. Bring a water bottle: Carry a water bottle with you to the swim meet and make sure to take sips of water between races and events. This will help prevent dehydration. 

3. Drink electrolyte-rich fluids: In addition to water, consider drinking sports drinks or electrolyte-rich fluids to replenish lost electrolytes during intense swimming sessions. These drinks can help maintain proper hydration levels and provide essential minerals. 

4. Avoid excessive caffeine and sugary drinks: Limit your intake of caffeine and sugary beverages as they can have a dehydrating effect. Opt for water, sports drinks, or natural fruit juices instead. 

5. Eat hydrating foods: Include hydrating foods such as watermelon, cucumbers, oranges, and grapes in your pre-competition meals or snacks. These foods have high water content and can contribute to your overall hydration. Remember, staying hydrated is essential for optimal performance and to prevent fatigue and muscle cramps during a swim meet. Listen to your body's thirst cues and make sure to drink fluids regularly.

Good luck to all of the participating swimmers!!!!

Along with being an outstanding coach and artist, Coach Heidi is also well versed on nutrition!