At Centennial, we are committed to offering a dynamic and personalized experience for every student, both academically and athletically. Our swim and dive program emphasizes innovation, excellence, and rigorous training to help each athlete reach their full potential. We focus on building strong relationships and partnerships within our community, ensuring that we provide comprehensive educational and athletic opportunities for all.

πŸŠβ€β™€οΈ Nutrition & Wellness for High School Swimmers

High school swimmers are powerful athletes who need a combination of endurance, strength, and mental resilience. Fueling the body and the brain properly is essential for peak performance in the water β€” and in life.

πŸ”‹ Fueling the Body

Swimmers train early, train long, and burn a lot of energy. Their meals must be purposeful.

Daily Nutrition Guidelines:

  • Carbohydrates: These are the body’s primary energy source. Choose complex carbs like whole grains, fruits, and vegetables. Avoid highly processed foods.

  • Protein: Essential for muscle repair and recovery. Lean meats, eggs, dairy, legumes, nuts, and seeds are great sources.

  • Healthy Fats: Support brain function and endurance. Avocados, olive oil, nut butters, and fatty fish like salmon are ideal.

  • Hydration: Even though you’re in water, you still sweat. Drink water regularly throughout the day, and include electrolytes after long or intense practices.

Before Practice or Meets:

  • Eat a small meal or snack 1–2 hours before: banana with peanut butter, whole grain toast with eggs, or yogurt with granola.

After Practice:

  • Refuel within 30 minutes: chocolate milk, protein smoothie, or a turkey wrap with fruit.

🧠 Fueling the Brain

  • Omega-3s: Found in salmon, walnuts, and flaxseed β€” great for focus and reducing inflammation.

  • Antioxidants: Berries, spinach, and dark chocolate help reduce stress and support recovery.

  • Iron & B12: Especially important for female athletes β€” found in lean meats, beans, and fortified cereals.

πŸ’¬ Total Wellness: It's More Than Food

Nutrition includes everything that goes into your body and mind:

  • Sleep: Aim for 8–10 hours of quality sleep per night for muscle recovery and emotional regulation.

  • Mindset: What you tell yourself matters. Feed your brain with encouragement, not doubt.

  • Media: What you read, watch, and scroll through affects your self-esteem and focus. Choose positivity.

  • Stress Management: Journaling, stretching, and deep breathing help reduce performance anxiety.

πŸ’‘ Final Note to All Athletes:

Your body is your engine, and your mind is the driver. What you feed them,  whether it is food, thoughts, sleep, and energy, directly impacts how you perform, feel, and recover. Eat with intention, think with kindness, rest like it matters, because it does.