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â eggs, oatmeal (or whole grain cereal, or a piece of wheat toast with peanut butter), and fresh fruit or juice. Also, beware of coffee or other caffeinated drinks before the test as they tend to have the same detrimental effects as sugar, with unpredictable boosts of energy/jitters followed by crashes and fatigue.
In the hour before a swim, snacks should focus on smaller, easily absorbed, high GI snacks and contain limited amounts of fibre. Now you know what to eat before your swim, get the rest of your training nutrition right: What to eat during your swim. What to eat after your swim. What to eat before your run.