Fuel Your Swim: AST's Guide to Nutrition

Think of a swimmer's body like a high-performance car—it 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.

Part 1: The Pre-Pool Fuel ⛽

The Golden Rule: Never train on an empty stomach!

Timing is key. What you eat depends on how much time you have before you hit the water.

If you have 2-3 hours before training...

It's time for a balanced meal. This should include slow-release carbohydrates for energy, protein for muscle function, and some healthy fats.

Meal Ideas:

• Jacket potato with cheese, tuna, or baked beans.

• Pasta with a tomato-based sauce and chicken or fish.

• Rice with chicken, fish, or beans.

• A sandwich or toast with a protein filling like tuna, cheese, or chicken.

This is common for early morning sessions. Focus on a light, easily digestible carbohydrate snack.

Quick Snack Ideas:

• A banana or other piece of fresh fruit.

• Toast (wholegrain is best) with a little honey or jam.

• A small bowl of porridge or wholegrain cereal.

• A cereal or granola bar.
• ​A handful of dried fruit like raisins or apricots.

Hydration Starts Early! 💧 Aim to drink a large glass of water (200-300ml) about two hours before your session.

Part 2: In-Session Energy 🔋

For ALL Sessions: Hydrate, Hydrate, Hydrate!

Dehydration is a swimmer's worst enemy. Sip fluids throughout your session, ideally a little every 15-20 minutes. Plain water or a well-diluted squash is perfect.

For Sessions Over 1 Hour: Consider a Top-Up

If you're training hard for longer than an hour, a small, quick-release snack can help you maintain performance and delay fatigue.

Smart Mid-Training Snacks:

• A banana

• A handful of raisins

• A simple cereal bar

❌ What to Avoid During Training: Fizzy drinks, sweets, jelly cubes, and concentrated "energy" drinks. They provide a quick sugar rush but lack the sustained fuel and nutrients you need.

Part 3: The Recovery Zone 🏆

The work isn't over when you leave the pool! What you do in the first hour after training is crucial for recovery and making sure all your hard work counts. Just remember the 3 R's of Recovery:

1. Rehydrate Start replacing the fluids you've lost straight away. Have a drink of water or diluted juice as soon as you get changed.

2. Refuel Your body has used up its carbohydrate stores (its main fuel). You need to restock them.

3. Repair Protein is essential for helping your muscles recover, repair, and get stronger.

The ideal recovery snack combines both carbohydrates (to refuel) and protein (to repair).

Great Recovery Snack Ideas:

• Flavoured milk or a milkshake

• A banana with a handful of nuts

• A pot of fruit yoghurt (or two!)

• A cereal bar and a yoghurt

• A wholemeal sandwich with peanut butter or cheese

Further Reading: For more detailed information and healthy recipes, we highly recommend the book "Sports Nutrition for Young Athletes" by Anita Bean.