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...Competition nutrition for swimmers anita bean bsc rnutr what you eat and drink the week before on day of can make a big difference to your performance healthy training diet see cut down junk food sugary snacks hydrate plenty fluid during after every session set off plan organise eating strategy take own foods drinks re ml h swimming have meal hours warm up carb protein toast with honey jam plus milk or yoghurt porridge cereal egg events rehydrate refuel immediately asap light meals lunch pasta mix little pesto tomato sauce add any combination veg peppers tomatoes cucumber sweetcorn nuts tuna chicken cheese sandwiches wraps rolls pitta fill peanutbutter refuelling fresh fruit easy bananas prepared pineapple melon grapes apples satsumas dried raisins apricots mango rice cakes wholegrain crackers mini pancakes bars shake suitable water diluted squash juice half sports do not load sweets energy all starve leave long gaps between anything new high fat like crisps chips event more informatio...