St Ives Swimming Club

A Competitive Cambridgeshire Swimming Club 

SwimMark Club
Club Mark

Nutritional advice

A balanced, varied diet will help you to achieve your swimming potential. All swimmers need to ensure that they:

  • have the correct amount of energy for growth and development;
  • have the right foods to build and maintain strong bones;
  • need to be fit and healthy and not ill as much of the time as possible;
  • need to recover as quickly as possible;
  • have the ability to get to and maintain an appropriate weight;
  • be able to concentrate on training and school/work.

In other words food and fluids will affect swimmers on a daily basis and shouldn’t be left to chance.

E - Energy – get yours from carbohydrates

A - Attitude – a positive attitude towards food choice is essential

T - Tasty – taste is important, always try to make food tasty

W - Water is essential for life and for swimming

E - Enjoy your food it puts you in a good mood when you enjoy it

L – Little and often is the best way to stay energised

L – Lots of fruits and vegetables benefits your immune system

S – Spend some time planning and organising your snacks and drinks

W – Worrying about food at competitions should be a thing of the past

I – Invest in good quality food not cheap convenient food

M – Make breakfast an essential part of your preparations

W – Water bottles need cleaning regularly

E – Energise to survive the rigours of long hours training

L – Learn to rustle up some quick, tasty meals on your own

L – Lastly enjoy the occasional treat – you deserve it

Training Diet 

Your main challenges are:

  • Need to recover as quickly as possible;
  • To have variety in your diet;
  • Eat at least 5 portions of fruit and vegetables per day (best combination is 3 vegetables and 2 fruit);
  • Base meals around starchy, wholegrain (preferably) carbohydrates;
  • Eat 2-3 portions of meat or alternatives daily;
  • Eat 2-3 portions of milk and dairy products daily.
  • Have a low saturated fat intake but include essential fats like the oils in fish.
  • To eat suitable snacks around training sessions.
  • To keep as hydrated as possible.
  • Water, weak squash/cordial or an isotonic sports drink (Make sure you like the flavour and remember to keep on topping up!).

Set simple nutrition and hydration goals and to self-monitor. These could include:

  • Eating a good breakfast every day
  • Counting up how many portions from each food group you have eaten
  • Monitoring your “pee” If you are hydrated it should be pale in colour and lots of it. If it is bright yellow and a small amount you are probably dehydrated and need to drink more
  • Planning your snacks and always having the right ones in your bag

Suitable Snacks

Need to recover as quickly as possible;

  • Bananas
  • Milkshakes
  • Yoghurts
  • Chicken sandwich
  • Raisins
  • Teacakes