Optimum Nutrition

Key Takeaways

• Pre-competition: 3–4 hours before, eat a carb-rich, low-fat, low-fibre meal with moderate protein, plus start fully hydrated.

• Top-up fuel: A small snack or sports drink in the final hour keeps blood glucose stable (Burke et al., 2011).

• Between races: Fast carbs + 20–30 g whey protein within 30 minutes accelerates recovery (Thomas et al., 2016; Jäger et al., 2017).

• Post-competition: Balanced meals with carbs, protein, healthy fats, and electrolytes restore the body and reduce inflammation (Philpott et al., 2019).

• Nutrition as a cycle: Preparation, recovery, and adaptation happen continuously—not just on race day.

Dr. Crionna Tobin (Head of Nutrition, Optimum Nutrition): Ju Liang it’s a pleasure to talk with you today, swimmers often face a packed schedule with heats, semifinals, and finals on the same day. Pre-competition nutrition must be precise. What approach do you use with your athletes?

Yu Liang: (Head Nutritionist, Chinese Olympic Team): I usually recommend a carbohydrate-rich meal 3–4 hours before racing, with moderate protein, low fibre, and low fat to reduce the risk of stomach upset. Our swimmers typically have rice or noodles with chicken or fish and light vegetables. It’s familiar, comfortable, and easy to digest. We also track hydration status using urine colour and pre-race body weight, because even slight dehydration can impair performance. In the final hour, we use small snacks like bananas, energy bars, or sports drinks to keep blood glucose levels steady. Studies show starting competition with full glycogen (carbohydrate) stores and optimal hydration improves performance significantly.

Dr. Crionna Tobin: That final top-up is a great point. Many athletes forget the importance of maintaining blood glucose before racing. Once competition starts, though, fuelling becomes more about recovery between races than during the event.

Yu Liang:: Yes, exactly. Swimming races are too short for mid-race fuelling, but athletes may have only a few hours between heats and finals. In those windows, we focus on rapid recovery: quick-digesting carbohydrates—such as fruit, smoothies, or sports drinks—paired with high-quality protein. Whey protein shakes are a staple because they deliver leucine, which is key for muscle protein synthesis. Timing matters; taking this within 30 minutes of finishing a race gives athletes the best chance of fast recovery.

Dr. Crionna Tobin: I always emphasise that combination of carbs and protein. For most athletes, aiming for around 20–30 grams of protein with carbohydrates after each race is ideal. And the convenience factor is crucial—ready-to-drink shakes or recovery bars mean athletes can get what they need even when time is tight and facilities are limited.

Yu Liang:: Exactly. Then after the final race of the day, we shift into full recovery mode. Within two hours, swimmers are encouraged to eat a complete meal—carbohydrates to restore glycogen, protein for repair, and healthy fats for overall recovery. A dish like rice with salmon and vegetables is common, and the omega-3s from fish can also help the athlete. Rehydration with electrolytes is equally important to replace what’s lost in the pool.

Dr. Crionna Tobin: And that’s the part many athletes overlook—it’s not just about one race day. Recovery nutrition prepares them for the next event and sustains performance across a whole championship. Nutrition really is a cycle that continues before, during, and after competition.

Yu Liang:: Yes, when athletes commit to that cycle consistently, they compete with more energy, recover faster, and maintain peak performance across multiple days of racing.

References

• Burke LM, et al., 2011. Carbohydrates for training and competition. J Sports Sci.

• Sawka MN, et al. 2007. ACSM position stand: Exercise and fluid replacement. Med Sci Sports Exerc.

• Thomas DT, et al., 2016. Nutrition and Athletic Performance. J Acad Nutr Diet.

• Jäger R, et al. 2017. ISSN Position Stand: Protein and Exercise. J Int Soc Sports Nutr.

• Philpott JD, et al. 2019 Omega-3 supplementation for sport performance. Res Sports Med.

Meet the Experts Behind This Conversation

Yu Liang