Fuel Your Swim: AST's Guide to Nutrition
Think of a swimmer's body like a high-performance carβit needs the right fuel, at the right time, to perform at its best.
Fuelling correctly helps swimmers train harder, recover faster, and stay healthy all season long. While every swimmer is different, here are our simple guidelines for what to eat and drink to support your training.
The Pre-Pool Fuel β½
Never train on an empty stomach! Timing is key.
π 2-3 Hours Before
Time for a balanced meal: Slow-release carbs, protein, and healthy fats.
- π₯ Jacket potato with cheese/tuna/beans
- π Pasta with tomato sauce & chicken/fish
- π Rice with chicken, fish, or beans
- π₯ͺ Sandwich/Toast with tuna, cheese, or chicken
β±οΈ 30-60 Mins Before
Great for early mornings. Focus on light, easily digestible carbs.
- π Banana or fresh fruit
- π Toast (wholegrain) with honey/jam
- π₯£ Small bowl of porridge/cereal
- π Handful of dried fruit (raisins/apricots)
π§ Hydration Starts Early! Aim for 200-300ml of water 2 hours before swimming.
In-Session Energy π
Hydrate, Hydrate, Hydrate!
Dehydration is a swimmer's worst enemy. Sip fluids every 15-20 minutes. Plain water or well-diluted squash is perfect.
A small, quick-release snack helps maintain performance.
β What to Avoid
These give a sugar rush but lack sustained fuel:
- π« Fizzy Drinks
- π« Sweets & Jelly Cubes
- π« Concentrated Energy Drinks
The Recovery Zone π
The 3 R's of Recovery
Your Perfect Recovery Snack
Eat within 30-60 mins of finishing. Combine Carbs + Protein.
π Further Reading: For more detailed info and healthy recipes, we highly recommend the book
"Sports Nutrition for Young Athletes" by Anita Bean.
