A healthy swimmer’s diet with five key pillars from our coaches’ perspectives, reflecting real-world performance needs:

🥗 1. Balanced Macronutrient Intake
• Carbs: Prioritise carbohydrates—think oatmeal, whole wheat sandwiches, rice, and pasta—especially on intense or long sessions (90+ min) .
• Protein: Spread quality protein throughout the day, including a post-workout snack or meal within 2 hours—Greek yogurt or a protein shake are common choices ().
• Healthy Fats: Include sources like nuts, seeds, olive oil, avocados, and oily fish to support recovery, hormone balance, and satiety.

💧 2. Hydration & Electrolytes
• Always carry water to practice; drink before and during each hour in the pool. Add electrolytes if sessions are heavy.
• Use urine colour (pale yellow = good) to gauge daily hydration ().

☕ 3. Smart Caffeine Use
• A single daily cup of coffee can enhance endurance by delaying fatigue—but more may interfere with sleep.

🌈 4. Fruit & Veg: Micronutrient Power
• Eat plenty of colourful fruits and vegetables every day to get necessary vitamins, minerals, and antioxidants.
• Supplement with omega‑3 and vitamin D for extra recovery and performance support.

🔧 5. Treat Nutrition Like Fuel
• Think of your body as a finely tuned vehicle—the better the quality of fuel, the stronger the performance.
• Nutrition enhances structured training—it’s the icing on the cake, not a substitute for consistent workouts.