Nutrition for Swimmers
Derwentside and Gateshead Swim Team
Nutrition for Swimmers
Fuelling performance at every age and stage — from first lengths to podium finishes.
Swim England Nutrition Advice for Parents Young Swimmer Nutrition GuideYounger Swimmers
Ages 6–12 — Good Food Matters
💪
Grow Strong
Builds bones and muscles
⚡
Stay Active
Fuel for training and racing
🧠
Be Smart
Helps focus at school and in the pool
Daily Plate
🍎
Fruits & Veggies
Half the plate — aim for 5 colours a day
🌿
Whole Grains
Oats, brown rice, or wholemeal bread
🍗
Protein
Chicken, fish, eggs, beans, or lentils
🥑
Healthy Fats
Avocado, nuts, or olive oil
Smart snacking before and after training makes a real difference.
Snacks for Energy
Pre-Training
30–60 mins before:
Fruit (banana or apple)
Yogurt
Cereal bar
Post-Training
Within 30 mins:
Chocolate milk
Handful of nuts
Small sandwich
Your water bottle is as important as your kit. Never train without it.
Stay Hydrated
Drink water throughout the day
Bring a water bottle to every session
Avoid sugary drinks and energy drinks
Teens
Ages 13–18 — Fuel for Performance
⚡
Power Up
Complex carbs for long training sessions
🔄
Recover Fast
Protein for muscle repair
⚖
Balance
Nutrients to support growth and hormones
A good recovery meal within 30 minutes helps muscles repair and rebuild.
Daily Plate
Carbs — 50%
Pasta, potatoes, rice — for high-energy days
Protein — 25%
Lean meats, tofu, Greek yogurt
Veggies — 25%
Vitamins and recovery
Key Nutrients
Iron
For oxygen and energy
Red meat, spinach, fortified cereals
Calcium
For strong bones
Dairy or fortified plant milks
Vitamin D
For immunity and muscle health
Sunlight, oily fish, supplements
Performance Nutrition
Pre-Race
High carb, low fat and fibre
Pasta with tomato sauce
During Meets
Easy-to-digest snacks
Bananas, rice cakes, jam sandwiches
Recovery
Carb and protein mix
Smoothie with oats and protein powder
Important Reminders
Listen to Your Body
Eat when you're hungry and stop when you're full.
Rest & Sleep
8–10 hours for best recovery.
Plan Ahead
Pack your bag with snacks and water the night before.
Need More Info?
Talk to your coach or a nutritionist for a plan tailored to you.
Swim England Parent Nutrition Guide Young Swimmer Nutrition Guide