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Follow @ericabeine if you’re a swim parent tired of seeing your swimmer start the meet off on fire 🔥 and fade at the end… Most swimmers that swim slower towards the end of the meet aren’t fueled correctly. These 6 steps help parents fix that: 1️⃣ Carb heavy fuel-up meal 2 to 3 hours before the meet starts. Make sure they leave for the pool with a full belly! 2️⃣ Electrolytes & carbs in the water bottle Throughout the meet, sip on the 4 key electrolytes (sodium, potassium, calcium, magnesium) + carbs. Aim for at least 15g of carbs. 3️⃣ Snack between races Refuel after each swim. Under 45 minutes: Liquid carbs (applesauce pouch) 45 to 90 minutes: Carb snack (banana) 90+ minutes: Substantial snack with a little protein (½ PB & J) 4️⃣ 30-Minute Magic Window Carbs + protein within 30 minutes of the last swim’s cooldown every session. 20–25g of each. Every. Single. Session. 5️⃣ Substantial lunch A large lunch with carbs + protein balanced. Just a sandwich will not do. 6️⃣ Snack before finals A large snack mostly carb heavy before you leave for the pool. Tops off the stores from lunch. Follow @ericabeine for more tips to help your swimmer fuel properly & hit their dream swim goals.