After the Micro League Gala on Saturday at the Wigan Life Centre, the poolside staff and management have commented on the unacceptable state of the poolside that Wigan Swimming Club (WASPS) swimmers left it in after the gala finished. I have attached the photos to show the mess that our team left behind. This shows a complete disregard for the pool that is our home away from home. If this happens again, we could potenitally lose the use of the pool as a venue for galas and possibly training.

Parents of swimmers, if you’re supplying YOUR children with sweets etc. I expect your children to know how to tidy up their mess at the end of the gala by taking any rubbish to the nearest bin bag or taking it home with them.

As the Greater Manchester Age Groups are running over the next 2 weekends, here is an idea of what children should be snacking on whilst poolside at a gala.

What to eat during swimming competitions

When preparing to compete at a swimming competition you need to pay careful attention to nutrition. Here are some tips about what to eat during swimming competitions.

The day before

When competition time comes round, you’ll have plenty on your mind. So the day before the event keep exercise to a minimum – if anything at all – and eat meals and snacks high in complex carbohydrates. You need to keep those glycogen stores topped up.

  1. Drink fluids little and often to stay properly hydrated.
  2. Eat little and often – every two to four hours to keep your blood sugar levels steady and fuel your muscles in preparation for your event.
  3. Avoid big meals or over-eating in the evening – this will almost certainly make you feel uncomfortable and lethargic the next day.
  4. Try to stick to familiar foods. Curries, spicy foods, baked beans and pulses (unless you are used to eating them) can cause gas and bloating, so avoid eating anything that may cause stomach discomfort the next day. It’s best to stick to foods that you are familiar and compatible with!

The morning of the event

Don’t swim on empty. Even if you feel nervous, make breakfast happen. Stick to easily digested foods – cereal with milk, porridge, banana with yoghurt, some fruit or toast with jam.

If you’re really struggling, try liquid meals such as milkshakes, yoghurt drinks or a smoothie.

It’s a good idea to rehearse your competition meal routine in training so you know exactly what agrees with you.

Snacks between heats

Try to eat as soon as possible after your swim to give yourself as long as possible to recover if you have to swim again.

High fat and simple sugar foods, like sweets will do you no favours in competition. Instead search out complex carbohydrates again.

The list below offers great food options to be snacking on in and around training for a competition. Remember to keep eating healthy foods from your regular diet though, such as fresh vegetables, nuts and fruits.

  • Water, diluted fruit juice with a pinch of salt
  • Pasta salad
  • Plain sandwiches e.g. chicken, tuna, cheese with salad, banana, peanut butter
  • Bananas, grapes, apples, plums, pears
  • Dried fruit e.g. raisins, apricots, mango
  • Smoothies
  • Crackers and rice cakes with bananas and/or honey
  • Mini-pancakes, fruit buns
  • Cereal bars, fruit bars, sesame snaps
  • Yoghurt and yoghurt drinks
  • Small bags of unsalted nuts e.g. peanuts, cashews, almonds
  • Prepared vegetable crudités e.g. carrots, peppers, cucumber and celery
    (Swim England –