🥗 Nutrition Tips for Swimmers (Ages 8–18)

Swimming is a demanding sport that requires energy, strength, and focus. Good nutrition fuels training, supports growth, and speeds up recovery. Here are key tips for young swimmers:

🥪 Everyday Eating

Fuel your body for training and growth

• Balanced meals: Aim for a mix of carbohydrates (energy), protein (muscles), and healthy fats (long-term fuel) in every meal.

• Protein power: Include a source of protein with every meal and snack to help build and repair muscles.

• Calcium counts: Add milk, yogurt, or cheese to support growing bones.

• Colorful plates: Include fruits and vegetables for vitamins, minerals, and antioxidants to keep the immune system strong.

• Variety matters: Rotate different colorful fruits, veggies, and whole grains to get a wide range of nutrients.

• Consistent meals: Eat 3 main meals and 2–3 snacks daily to keep energy steady, especially during heavy training weeks.

💧 Hydration

Stay hydrated before, during, and after swimming

• Drink often: Dehydration can happen even in the pool. Drink water throughout the day, not just at practice.

• Practice & meets: Have a water bottle on deck; sip before, during, and after swimming.

• Sports drinks: Only needed if practices are longer than 60 minutes or especially intense — otherwise water is best.

🏊‍♀️ Pre-Practice & Pre-Race Fuel

Time your meals to feel your best

• Timing matters: Eat a carb-rich snack 1–2 hours before swimming — like a banana, oatmeal, whole-grain toast, or yogurt.

• Avoid heavy meals right before practice as they can cause stomach upset.

🏁 Recovery After Practice/Meets

Refuel muscles within 30–60 minutes

• Eat within 30–60 minutes: A combo of carbs + protein helps muscles recover and refuel energy stores.

• Great options: chocolate milk, turkey sandwich, fruit with nut butter, Greek yogurt with berries.

⚖️ Healthy Habits

Support your performance and growth

• Listen to your body: Eat when you’re hungry and stop when you’re full.

• Sleep matters: Nutrition and rest go hand-in-hand for performance and growth.

• Plan ahead: Pack snacks and water for school, practices, and meets to avoid skipped meals.

⚡ Remember: Every swimmer is unique! For specific advice, especially during growth spurts or high-volume training, talk with your coach, a sports dietitian, or your pediatrician.