Essentials of Nutrition for Swimmers

Adopting a Solid Nutrition Foundation during training days would help improve your energy levels, strength and power.

A solid nutrition foundation includes:

Carbohydrate-rich food

Fruits & Vegetables

Protein-rich Foods

Swimmers' energy and nutrient needs vary according to the training intensity and duration each day.

There are four key nutrients that requires specific nutrient timings to ensure effective fueling for and recovering between training and Strength and Conditioning (S&C) sessions (aka gym sessions). To learn more about these nutrients, please click links below:

• Carbohydrates - the primary source of energy during swimming

• Proteins - it provides the necessary substrates for muscle gain and to adapt to training.

• Fluids - hydration impacts performance. A poorly hydrated swimmer will be more susceptible to muscle cramping and to have poor swimming performance.

• Vitamins and minerals especially iron - needed for immunity and for the body to convert energy from food to energy that the body can use (think of it as converting the foreign currencies to your country's currency so that you can readily use it to buy things)

These nutrients are essential and help with your swimming performance.

To learn more about how to incorporate these nutrients into your meals, RSVP to our waitlist below:

Weekly Meal Plans Waitlist

Projected to start in June 2025|Info will be sent via email

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