6:30-7:00 AMBREAKFAST

9:30-10:00 AMPRE-SWIM SNACK

12:00 - 1:00 PMLUNCH

4:00 - 5:00 PM

PRE-SWIM SNACK

5:00 - 6:00 PMRECOVERY SNACK

6:00 - 7:00 PM

DINNER

FUELING SCHEDULE

EXAMPLES

H y d r a t e r e g u l a r l y t h r o u g h o u t t h e d a y & a v o i d n u t - b a s e d s n a c k s r i g h t b e f o r ea n d i n - b e t w e e n e v e n t s .

Carb-based bar: Clif bar, Zbar, Fig bar, Luna bar,Honey Stinger barSalty Snacks: Pretzels, Goldfish, CrackersFruit: Apples, Applesauce, That's It barYogurt/Oatmeal (as tolerated)Gu, Chews, Gatorade (Along with applesauce,these are good in-between event options.

Chocolate milk, shake, or Greek yogurt w/fruit

SAMPLE SWIM MEET

1 cup Oatmeal w/milk, 1 cup fruit salad, 2 eggs2 Pancakes w/1 T PB & banana slices (opt. syrup)+ 1 cup Greek yogurt or 16 oz. milk/chocolatemilkOmelet, bagel or 2-3 sl ices toast w/1 T PB (opt.jelly/honey)

Carb-based bar: Clif bar, Zbar, Fig bar, Luna bar,Honey Stinger barSalty Snacks: Pretzels, Goldfish, CrackersFruit: Apples, Applesauce, That's It barYogurt/Oatmeal (as tolerated)Gu, Chews, Gatorade (Along with applesauce,these are good in-between event options.

Boxed Lunch: Deli Sandwich, Pickle, Fruit, Sides(opt. Chocolate milk or shake, depending uponenergy needs & time after your last event.

3 oz. chicken breast, 1-2 cups pasta w/marinara,large green salad w/vinaigrette 4 oz. salmon fi let, baked sweet potato, 2 cupssteamed broccoli

Pearson Performance Nutrit ion, LLC