As a swimmer I enjoy having snacks before my meets. But it makes me think about whether the snacks athletes usually choose are really good for their performance. The food we eat before a game or meet can really affect how we feel and how well we do.

During a meet the last thing an athlete wants is to feel slow or sluggish. If your body doesn’t have the right fuel you can tire quickly and have trouble focusing. This can hurt your performance especially in sports like swimming that need a lot of energy and endurance.

Eating the right snacks before competing helps keep your energy up and improves focus. Foods high in carbs like fruit, granola bars, or toast, provide quick energy. It’s also important to stay away from heavy or greasy foods as they can make you feel uncomfortable or tired during competition.

Even though you are just eating a snack it isn’t just about what you eat but when you eat it. Eating a large meal right before you step onto the blocks or the field is a recipe for disaster and cramps.

From my own experience I’ve found it’s best to eat a larger meal about 3 to 4 hours before competing to give your body time to digest. Then have a smaller carb-filled snack like a banana or a handful of pretzels about 30 to 60 minutes before you compete. This gives you that final energy boost without weighing you down.

The snacks athletes eat before a meet really do matter. Choosing the right foods can help you feel energized, focused and ready to perform your best. For swimmers and other athletes smart snacking combined with good timing and hydration is key to being prepared.