Fuel Your Swimming with Proper Nutrition 

Swimming Nutrition Tips 

Proper nutrition is essential for fueling swim workouts and improving performance in the pool.  Carbs provide energy during high-intensity exercise, while protein builds and repairs muscle tissue.  Micronutrients and hydration are also crucial.  Discover specific tips and meal ideas for pre-workout, during-workout, and post-workout nutrition in the subsequent pages of this web story.



Eat nutrient-dense foods, including lean proteins, complex carbohydrates, and healthy fats. 

Swimmers need a well-balanced diet of nutrient-dense foods, including lean proteins, complex carbs, and healthy fats. 

WHAT TO EAT? 1: Grilled Chicken 2: Lean Fish 3: Cottage Cheese 4: Broccoli 5: Fish Oil 6: Olive Oil 7: Sweet Potato 8: Protein Shake



Drink a lot of water. Include electrolytes to regain the lost energy.

Hydration is also key for swimmers, as dehydration can lead to muscle cramps, fatigue, and decreased performance. 

WHAT TO DRINK? 1: Water 2: Salted Lime Water 3: Gatorade 4: ORS Drinks 5: Cucumber Water 6: Watermelon Juice



Discover what to eat before your swim workouts to maximize your energy and endurance.

It's important to eat a meal or snack that is high in carbohydrates and protein before a swim workout. This will provide your body with the energy it needs to power through your swim.

Pre-Workout Meals 1: Oats, Berries & Peanut      Butter 2: Sweet Potato 3: Greek Yogurt 4: Brown Rice & Lentils


During-Workout Nutrition

Learn how to stay fueled and hydrated during your swim workouts.

During longer swim workouts, it's important to consume fluids and easily digestible carbohydrates to maintain your energy levels. 

During-Workout Drinks 1: Water with Electrolytes 2: Gatorade 3: Lemonade with salt 4: Electrolyte Gummies 5: Extended Release Salt Caps


Post-Workout Nutrition

Discover the best foods to eat after your swim workouts to promote recovery and muscle growth.

After your swim workout, aim to consume a meal or snack that is high in protein and carbohydrates. This will help your muscles recover and rebuild.

Post-Workout Meal 1: Grilled Chicken 2: Fish & Veggies 3: Protein Shake with Milk & Fruits 4: Greek Yogurt with Granola & Berries

Remember to fuel your swim workouts with nutritious foods and stay hydrated to maximize your performance and recovery. Proper nutrition is essential for swimmers who want to perform at their best. By eating a balanced diet and staying hydrated before, during, and after your swim workouts, you can fuel your body and promote