Nutritional Advice

As a Competitive swimmer, you will already be aware of the importance your diet plays on your performance in the pool. But assuming you’re a healthy eater, read on for advice from British Swimming on how you can tune your eating habits to boost your swimming performance.

General nutrition for competitive swimmers

Nutritional needs change depending on whether you are in training or about to enter a competition. But if it is general tips you want on fine tuning your eating habits to perform better then here is some advice from the experts at the ASA.

Exercise Meals

If you’re planning to go swimming or training later in the day try to eat an exercise-friendly meal two and three hours before you go. This means keeping your carbohydrate and protein levels high on roughly a 60:40 ratio and don’t pig out on sluggish unsaturated fats. Here are some good examples:

Pre-training Snacks

Snacking During the Day


Eating during competitions

When preparing to compete at a swimming competition you need to pay careful attention to what you eat.

The Day Before

When competition time comes round, you’ll have plenty on your mind already. So the day before the event, keep exercise to a minimum – if anything at all – and eat meals and snacks high in complex carbohydrates. You need to keep those glycogen stores topped up.

The Morning of the Event

Snacks Between Heats

The list below offers great food options to be snacking on in and around training for a competition. Remember to keep eating healthy foods from your regular diet though, such as fresh vegetables, nuts and fruits.

Here are some more you can try

Further Reading.

Click Here for an article by Alison Green, a Registered Dietitian, about Nutritional Advice for Competitive Swimmers.