Nutrition for Swimmers

💪 Grow Strong

Builds bones and muscles

⚡ Stay Active

Fuel for training and racing

🧠 Be Smart

Helps focus at school and in the pool

🍎 Fruits & Veggies

Half the plate

Aim for 5 colors a day

🌾 Whole Grains

Energy from oats, brown rice, or whole-wheat bread

🍗 Protein

Chicken, fish, eggs, beans, or lentils

🥑 Healthy Fats

Avocado, nuts, or olive oil

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

⚡ Power Up

Complex carbs for long training sessions

🔄 Recover Fast

Protein for muscle repair

⚖️ Balance

Nutrients to support growth spurts and hormones

🍝 Carbs: 50%

For high-energy days

Pasta, potatoes, rice

🥩 Protein: 25%

For repair

Lean meats, tofu, Greek yogurt

🥗 Veggies: 25%

For vitamins and recovery

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

Pre-Race

High carb, low fat/fiber

Pasta with tomato sauce

During Meets

Easy-to-digest snacks

Bananas, rice cakes, jam sandwiches

Recovery

Carb + Protein mix

Smoothie with oats and protein powder