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Nutrition

NUTRITION

As our club continues to focus on working towards the bigger picture, it’s important to recognise the commitment to training outside the pool. A huge part of an athletes lifestyle is their nutrition. Please see below a couple of useful resources and guides outlined by British Swimming in order to help you ensure you complete your own nutritional colour wheel. There’s also a couple of recipe suggestions to help you get started…
 

 

Youth Sport Nutrition

CWSC entered into a working partnership with YSN to provide all club members with access to education on the importance of nutrition when training and competing – at any age.

YSN is offering CWSC members a 10% discount off PROTEENTM during the 17/18 season.

 

 

Makes 4 Servings
 
100g Large oats
30g Pistachio nuts
120g Mixed dried fruit (eg raisins, sultanas, cranberries, blueberries, figs, apricots etc.
500g 0% Fat free greek yoghurt
400ml Apple Juice
2 tbsp Honey 
  • Combine all the dry ingredients and mix together in a large bowl.
  • Add the yoghurt, apple juice and honey and mix through.
  • Cover and leave in the fridge overnight.
  • In the morning add additional yoghurt to reach preferred consistency
  • Cut fresh fruit can also be added before serving, eg peach, blueberries, strawberries, apple, banana
 
 
Makes 1 Serving
 
1 tsp coconut oil
30g chorizo, cut into 1cm pieces
1/2 red onion
1 x 240g skinless cod fillet, cut into 2cm chunks
5 cherry tomatoes, halved
4 tender stem broccoli, halved lengthways
100ml chicken or fish stock
250g pre-cooked puy lentils
large handful of baby spinach leaves
small handful of parsley, roughly chopped
juice of 1/2 lemon
  • Melt the coconut oil in a large frying pan over a medium to high heat.  Add the chorizo and red onion and fry, stirring constantly, for 2 minutes
  • Add the cod, cherry tomatoes and broccoli and fry for 2 minutes, stirring gently
  • Pour in the stock, bring to the boil and simmer for 2 -3 minutes, until your are happy the cod is cooked through - check by pulling out one of the thickets pieces and cutting in half to make sure it has turned from raw pale flesh to cooked bright white
  • Warm up the lentils in the microwave according to the packet instructions, then carefully tip them into the pan with the code.  Drop in the spinach and stir it through to wilt.
  • Stir through the chopped parsley and lemon juice and serve