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The pre-event meal should include foods that are high in carbohydrates, such as breads, rice, pasta, cereals, bagels, fruits such as apples, oranges, and bananas, or vegetables such as potatoes, corn and peas. For swim meets that last all day, obtaining nutritious foods may be difficult. Swimmers should carefully.
Basic Nutritional Guidelines for T&F Athletes. 1  Eat small meals every two to three hours. 2  Meals should include protein and complex carbohydrates. 3  Stay hydrated with at least eight ounces of water per hour, depending on climate conditions (you may need more if it's hot out) 4  Eat post-workout meal within 30 minutes. 5  Never skip meals.