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Prepare & Before

Before the competition, make sure you eat an easily digestible, carbohydrate-rich diet and avoid fatty and high-fiber foods! The last main meal takes place about 3 hours before the start. With high temperatures in the swimming pool and increased sweat loss that you can’t feel in the water, it is particularly important that you are sufficiently hydrated and take in enough electrolytes in addition to fluids. Targeted performance optimizers can also have a positive effect on performance and regeneration.


A regular energy intake in the form of carbohydrates is crucial for a stable blood sugar level and optimal performance. Sports drinks and concentrated energy gels are suitable immediately before use, and energy bars are easily digestible


The first 30 minutes after exercise are crucial for rapid regeneration and effective training adaptation. Balance your fluid and electrolyte balance as quickly as possible and provide the first energy replenishment, even if you don't feel hungry yet. Pay attention to quickly available, around 25 g of high-quality proteins and carbohydrates as needed.