🧆 High-Carbohydrate Diet: Swimmers should replenish their glycogen stores before training or competition. A high-carbohydrate diet with complex carbohydrates such as whole-grain products, green vegetables, and sweet potatoes is recommended. DGE
🥪 Light Meals: It is advisable to eat a light, easily digestible meal 2-3 hours before swimming to avoid digestive problems.
🍼 Hydration: 400 to 600 ml of fluid should be consumed 20 to 40 minutes before starting to swim. An isotonic, high-carbohydrate drink is best suited for this.





It is important to eat the light meal before the race really early. This ensures that it has already been digested and that there is no longer any food residue in the stomach or small intestine, so as not to impair energy supply during the competition.

🍼 Regular fluid intake: Swimmers should consume 150 to 250 ml of fluid every 10 to 20 minutes. This should also apply to triathletes during swim training.
🧂 Electrolytes: During longer training sessions or competitions, electrolyte intake is important. It is recommended to consume 200-500 mg of sodium per 750 ml of water.
🍞 Carbohydrates: During exercise lasting more than 45 minutes, carbohydrates should be consumed to maintain energy stores.

During a competition, it is often not possible to consume food except during breaks or when swimming long distances. Therefore, it is particularly important to be well fueled before the competition and to consume an electrolyte-rich and carbohydrate-focused drink in small sips shortly before the race.

🍞 Quick carbohydrate intake: In the first two hours after swimming, glycogen storage in the muscles is most effective. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate content) should be consumed as soon as possible.
🍳 Protein intake: 10-20 grams of protein should be consumed immediately after training or competition to support muscle repair and immune function.
🍼 Rehydration: Fluid loss should be replenished. Sports drinks or fruit juice spritzers in a 2:1 or 1:1 ratio are recommended.
🧂 Electrolyte replenishment: The use of drinks with electrolytes promotes optimal muscle rehydration.

The closer the protein and carbohydrate intake follows the end of exertion or a competition, the better the effect. The open-window effect can already be reduced by protein intake, and glycogen stores fill up significantly faster than with later replenishment.