Younger Swimmers (Ages 6–12)

 

Good Food Matters

 

• Grow Strong: Builds bones, muscles, and brain power
• Stay Energised: Fuels swimming, school, and play
• Feel Great: Builds healthy habits for life

 

 

 

When to Eat & What to Choose

Before Swimming (30–60 mins before): Light snack with carbs + a little protein

• Banana + peanut butter
• Whole grain toast + cheese
• Yoghurt + fruit

 

After Swimming (within 30 mins): Recovery snack with protein + carbs

• Turkey sandwich
•  Chocolate milk
• Smoothie with banana, milk, and oats

 

Hydration Tips:

• Sip water throughout the day
• Bring a water bottle to training
• Avoid fizzy drinks and energy drinks

 Super Snacks

•  Apple slices + almond butter
• Trail mix (nuts, dried fruit, cereal)
• Cheese sticks + whole grain crackers
• Fruit smoothies
• Hard-boiled eggs + toast soldiers

 

 

Daily Meal Plan Example

Time	Meal
Breakfast	Oats + berries + milk
Morning Snack	Banana + yoghurt
Lunch	Chicken wrap + apple
Pre-Swim Snack	Cereal bar + water
Post-Swim Snack	Chocolate milk + rice cakes
Dinner	Spaghetti + meatballs + broccoli
Evening Snack	Greek yoghurt + honey

 

 

Performance Swimmers (Ages 13–25)

 

Why Nutrition Matters

Train Harder: Carbs give energy for tough sessions

Recover Faster: Protein helps muscles repair and grow

Stay Strong: Nutrients support bones, hormones, and endurance

Think Sharper: Hydration keeps your brain focused and body cool

 

Key Nutrients & Examples

Nutrient	Why It Helps	Great Examples
Carbohydrates	Energy for training	Whole grain bread, oats, bananas, rice
Protein	Muscle repair & growth	Chicken, eggs, Greek yoghurt, tofu, fish
Healthy Fats	Hormones & long-lasting fuel	Avocado, nuts, seeds, olive oil, salmon
Calcium & Vit D	Bone strength	Milk, yoghurt, leafy greens, fortified drinks
Iron	Endurance & oxygen flow	Red meat, lentils, spinach, cereals
Fluids & Electrolytes	Hydration & muscle function	Water, coconut water, sports drinks

 

 

Training Day Tips

Before Training (1–2 hours before): Balanced meal with carbs + protein

Chicken sandwich + fruit

Oats with banana + peanut butter

Rice bowl with lean meat + veg

After Training (within 30–60 mins): Recovery snack with protein + carbs

Smoothie with banana + milk

Tuna wrap + chocolate milk

Eggs + toast + orange juice

 

 Hydration Strategy:

Sip water all day

Add electrolytes for sessions over 90 minutes

Avoid fizzy drinks and too much caffeine

 

Power Foods

Quinoa

Sweet potatoes

Salmon

Greek yoghurt

Berries

 

 Daily Meal Plan Example

Time	Meal
Breakfast	Scrambled eggs + toast + berries
Snack	Protein bar + water
Lunch	Chicken wrap + salad + fruit
Pre-Swim Snack	Banana + peanut butter or cereal bar
Post-Swim Snack	Smoothie with milk + oats
Dinner	Stir-fry with tofu/chicken + rice + veg
Evening Snack	Cottage cheese + pineapple or trail mix