What not to eat the day before a swim meet?

October 6, 2025 •

4 min read

According to sports nutrition experts, the human body's glycogen stores drop by approximately 50% during sleep, making the meals leading up to a swim meet crucial for peak performance. The day before a swim meet, your food choices are critical for ensuring sustained energy and avoiding digestive distress on race day.

Quick Summary

The day before a swim meet, swimmers should avoid high-fat, high-fiber, spicy, and sugary foods to prevent bloating, cramping, and energy crashes. Prioritize complex carbohydrates, lean protein, and hydration for optimal glycogen storage and sustained energy during competition.

Key Points

Avoid High-Fiber Foods: Limit raw vegetables, beans, and excessive whole grains to prevent bloating and gas during your swim.
Say No to High-Fat Foods: Stay away from greasy, fried, and heavy meals like fast food, which are slow to digest and can make you feel sluggish.
Steer Clear of Spicy and Acidic Items: Avoid spicy curries and overly acidic tomato sauces to prevent indigestion and heartburn during your race.
Limit Sugary Drinks and Snacks: Skip sodas, candy, and energy drinks to prevent a sugar crash that can negatively impact your performance.
Stick to Familiar Foods: Do not experiment with new foods on or before race day; stick to foods you know sit well with your stomach.
Prioritize Hydration: Remember to drink plenty of water consistently in the days leading up to the meet to stay properly hydrated.

The day before a swim meet is not the time to experiment with new or unfamiliar foods. Your dietary strategy should focus on topping up energy stores with familiar foods that are easy to digest, while meticulously avoiding items that could cause gastrointestinal upset. This article outlines the key food categories to avoid and explains the reasons behind these recommendations to help you perform your best.

Foods High in Fiber

While high-fiber foods like raw vegetables, beans, and whole grains are healthy staples in a normal diet, they are best limited the day before a competition. Fiber takes a long time to digest and can lead to bloating, gas, and discomfort during a race. The goal is to have your digestive system focused on breaking down easily accessible fuel, not struggling with bulky, fibrous foods.

Beans and Legumes: These are notorious for causing gas and bloating due to their high fiber content. Save that bowl of chili or lentil soup for after your meet is over.
Raw Vegetables: Crunchy salads and raw veggie platters can be difficult to digest. Instead, opt for smaller, cooked portions of vegetables, which are gentler on the stomach.
Excessive Whole Grains: While whole grains are excellent for long-term energy, too much the night before can cause digestive slowdown. Stick to moderate, familiar portions of less fibrous carbs like white pasta or rice.

High-Fat and Fried Foods

Fatty foods are slow to digest and can leave a swimmer feeling sluggish and heavy. The body diverts blood flow to the stomach to aid in digestion, taking it away from the muscles where it's needed during exercise. This can severely impact performance and cause indigestion.

Fast Food: Burgers, fried chicken, and fries are loaded with unhealthy fats and preservatives. The grease can lead to stomach upset and leave you feeling weighed down in the water.
Heavy Sauces and Dressings: Creamy, fatty sauces, and dressings on pasta or salads should be avoided. Opt for lighter, tomato-based sauces or simple vinaigrettes.
Excessive Dairy: Full-fat dairy products like ice cream, whole milk, and cheese can be hard to digest and cause stomach issues for some. Swimmers with sensitive stomachs should consider low-fat alternatives or dairy-free options.

Spicy and Acidic Foods

Spicy foods, as well as highly acidic items like tomatoes, can be triggers for indigestion and acid reflux. During a race, when the body is in a horizontal position and working intensely, this can be particularly problematic.

Spicy Dishes: Chili, curries, and other dishes with a kick should be put on hold. The risk of heartburn and stomach distress is simply not worth the reward.
Excessive Tomatoes: While a light tomato sauce is fine, going overboard on high-acidic vegetables like tomatoes can cause discomfort.
Strong Spices: Don't experiment with strong spices and seasonings the day before. Stick to simple, mild flavors your body is used to.

Sugary Snacks and Drinks

Consuming too many sugary treats or drinks can cause a rapid spike in blood sugar followed by a sharp crash. This sugar rush and subsequent energy crash can be detrimental to a swimmer's performance, leaving them feeling fatigued when they need energy the most.

Candy and Soda: Avoid sugary sweets and sodas that offer a quick, fleeting energy boost. The resulting crash can leave you exhausted and slow you down.
Energy Drinks: Many energy drinks are loaded with sugar and caffeine, which can disrupt digestion and hydration. Opt for water or diluted sports drinks for controlled hydration and energy.
Sugary Cereals: High-sugar cereals are a poor choice for a pre-race breakfast. Choose a low-sugar, low-fiber option to provide steady energy.

Comparison of Pre-Meet Food Choices


Food Category	Recommended Pre-Meet Choice	Avoided Pre-Meet Choice	Rationale
Carbohydrates	White pasta, rice, oatmeal, plain bagels	High-fiber whole grains, beans	Easily digested for rapid energy; avoids bloating and gas.
Protein	Lean chicken, eggs, tofu	High-fat meats (sausage, bacon), fried protein	Lean protein aids muscle recovery without slowing digestion.
Fats	Small amounts of healthy fats (nut butter, olive oil)	Fried foods, fatty sauces, excessive dairy	High fat content slows digestion and can cause sluggishness.
Beverages	Water, diluted sports drinks	Soda, sugary energy drinks, caffeine	Keeps you hydrated without causing energy crashes or digestion issues.

Conclusion

The night before and the day of a swim meet, your diet should be carefully managed to support your body's performance. Focus on a balanced dinner high in easy-to-digest carbohydrates and lean protein the night before. The day of the meet, stick to familiar, low-fiber, and low-fat foods to keep your energy steady and your stomach calm. Proper hydration is also paramount. By avoiding the foods listed above and planning your meals, you can ensure your body is properly fueled and ready to compete at its highest level. For personalized advice, consider consulting a sports dietitian, especially if you have unique dietary needs or sensitivities.

Frequently Asked Questions

Yes, pasta can be a great option, as it is high in carbohydrates. However, choose a simple, non-acidic sauce (like pesto) and use a moderate portion of low-fiber pasta to ensure it digests easily.

Yes, bananas are an excellent choice. They are a great source of easily digestible carbohydrates and potassium, which can help prevent muscle cramps.

While you should focus on a carbohydrate-rich dinner, it should not be excessively large. Overloading on carbs can cause bloating and digestive issues. A well-balanced meal with moderate carbs and lean protein is ideal.

Caffeine acts as a diuretic, which can increase the risk of dehydration. It can also stimulate digestion, potentially causing stomach upset during your race.

A small amount of dark chocolate might be okay if your stomach tolerates it well and you've tried it in training. However, it's generally best to avoid high-sugar items to prevent a potential energy crash.

It is not recommended to rely on concession stands, as they often sell fried, high-fat, and sugary foods that can negatively impact your performance. Pack your own nutritious, familiar snacks instead.

For a main meal, you should aim to eat 2-4 hours before your event to allow for proper digestion. For small, easily digestible snacks, you can eat closer to your race, around 30-60 minutes before.