Pier to Pub Nutrition Advice

By Dr Tim Crowe

In the weeks and months leading up to the Pier to Pub you should not only be focussing on your training to get you through the 1.2 km in the best possible time and condition, but also on your health and nutrition. Training for a distance event such as the Pier to Pub should involve regular distance sessions in the pool to maximise gains in your aerobic fitness. The more you train, the more you’ll need to refuel your body, although eating healthy as well will give its own rewards.

Finish

Training Diet

Eating a diet that is high in carbohydrates is generally recommended for swimmers to support the high-energy demands of training. For those training everyday, high-carbohydrate snacks and drinks are essential to aid recovery. Good ideas include sports drinks, muesli bars, dried fruit, bananas and sandwiches. For people who aren’t training everyday and are just focussing on the thrill of competing, then a normal healthy diet would be fine.

Eating right is very important so you can get the best out of your body, especially when you are doing lots of exercise. The food that you put into your mouth is the fuel that your body uses to run (or swim!) on. Put poor or too little fuel in and your body will function poorly or below its optimum level. So what is ‘healthy eating’? If most of the food you eat fits into the following list then you’re doing well:

Eat plenty of vegetables, legumes and fruits
Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
Include lean meat, fish, poultry and/or alternatives
Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen, where possible
Drink plenty of water

Take-away foods, cakes, soft drinks and excessive alcohol should only be very occasional in your training diet as they contribute little in
the way of important nutrients.

What Should I Eat on Race Day?

The day of the race is NOT the day to break from your routine and try a new and novel breakfast! There are no hard-and-fast rules, but usually it is best to opt for a light breakfast that is high in carbohydrate and low in fat and fibre. Make sure though that you eat around two hours before the race. Some examples of pre-race meals include:

Cereal with low-fat milk and a piece of fruit
Pancakes with syrup and a glass of juice
White toast with jam or honey
Liquid meals such as Sustagen Sport or a smoothie
Sandwiches with low-fat fillings
Breakfast bar and orange juice

Whatever you choose to eat, make sure it isn’t something that makes you feel ‘heavy’ in the stomach and most importantly, is a breakfast you’ve had many times before training in the morning. Also, don’t neglect your fluids in the morning and this is
where sports drinks can come in handy 1-2 hours before the race. Most swimmers require at least 2-3 litres per day. On hot days, sweat losses can be significant, especially when swimming in the sun. Sports drinks are suitable fluids during long training sessions as they contain carbohydrates and electrolytes along with fluid. Warning signs of dehydration include dizziness and light-headedness, muscle cramps, nausea, headaches, dark urine, dry mouth and feelings of extreme heat.

What to Eat for Recovery After the race

sports drinks, lollies, fruit, muesli bars, sandwiches and low-fat muffins are all great foods for recovery and should be eaten within 30 minutes of a training session or race. Following this a more substantial meal containing both carbohydrates and protein is required. Of course, at the end of the PTP you’ve certainly earned yourself a beer so enjoy it guilt free!

Dr Tim Crowe is an Accredited Practising Dietitian and also a Lecturer in the field of nutrition at Deakin University, Melbourne. Tim teaches about the role of nutrition in disease prevention and management, particularly diabetes and cancer. Tim has an active interest in sports nutrition both at a theory and practical level as a now two-time Melbourne Marathon finisher. Tim writes regularly for many consumer publications, health and fitness magazines, and speaks regularly on many nutrition topics to the general public and is active in providing information and comment to many media organisations with over 100 television, radio, and newspaper interviews to his credit so far. Tim is an active member of both the Dietitians Association of Australia and Sport Dietitians Australia.

Created: 15/Jun/2008 - 09:15 AM Last updated: 4/Jun/2009 - 12:38 AM