The Lidl Balaton swim is approaching

In the week before the Balaton Swim, training and muscle strain should be gradually reduced, and the goal is more to move the body. At the same time, the focus in nutrition is on filling the muscles with energy (carbohydrates) and ensuring proper hydration. Achieving these is not a task of 1-2 hours, not 1-2 days, but the task of the week before the competition.

Carbohydrates for energy reserves

In the week before the competition, it is worth consciously increasing your carbohydrate intake, as these nutrients ensure the replenishment of the energy stores needed by the muscles. During breakfast, it is recommended to eat 1-2 slices of whole grain wheat or rye bread with scrambled eggs and vegetables. Abundant vegetable consumption is still extremely important, but at this time it is advisable to focus on carbohydrate-rich side dishes. For lunch, complement the vegetables with meatballs made with oatmeal, for example, or spinach with boiled potatoes. For a snack, a portion of rice pudding with fresh fruit can be a particularly good choice: this easily digestible, yet filling dessert now serves as a valuable source of carbohydrates.

Continuous hydration before the race

Proper hydration cannot be solved at the last minute, especially before a multi-kilometer swim. In the days leading up to the race, it is worth avoiding factors that can inhibit the body’s ability to retain fluid, such as alcohol and caffeine. If you want a beer, choose a non-alcoholic version, and be sure to drink an extra 2–3 dl of water with your coffee.

Optimal hydration of the body can be achieved gradually, over a period of days. One effective way to do this is to consume half of your daily fluid intake in the form of an isotonic drink. For example, a mixture of 3–4 dl of 100% fruit juice and 6–7 dl of tap water can be an excellent solution. It is worth knowing that melon is also almost an isotonic “drink”: it not only hydrates well, but also contains antioxidants.