Think of a swimmer's body like a high-performance car—it needs the right fuel, at the right time, to perform at its best.
Fuelling correctly helps swimmers train harder, recover faster, and stay healthy all season long. While every swimmer is different, here are our simple guidelines for what to eat and drink to support your training.
1
The Golden Rule: Never train on an empty stomach. Timing is key.
Choose a balanced meal with slow-release carbohydrates, protein and healthy fats: jacket potato, pasta, rice, or a sandwich with tuna, cheese or chicken.
Choose light, easily digested carbohydrates such as a banana, wholegrain toast, porridge, cereal or dried fruit.
Hydration starts early: aim for 200-300ml of water two hours before swimming.
2
Sip fluids every 15-20 minutes. Plain water or well-diluted squash is ideal.
For sessions over one hour, a banana, raisins or a cereal bar can help maintain performance.
Fizzy drinks, sweets, jelly cubes and concentrated energy drinks give a sugar rush but lack sustained fuel.
3
Eat within 30-60 minutes of finishing and combine carbohydrates with protein.
Good choices include flavoured milk, banana and nuts, a cereal bar with yoghurt, a peanut butter sandwich, or a fruit yoghurt pot.
Replace lost fluids immediately.
Restock carbohydrate stores.
Protein helps muscles recover.
Further Reading
For more detailed information and healthy recipes, we recommend “Sports Nutrition for Young Athletes” by Anita Bean.