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Nutrition for Swimmers


Attention swimmers, if you are struggling to improve your personal best time, or if you can’t seem to manage your recovery well after exercise and you’re finding that this is having a negative impact on your training, then this is for you.

Do you have the right nutrition?

Many clients time and time again, who are really struggling to improve their exercise performance. And the common theme that I find amongst all of them is that they are not getting adequate nutrition in order to support that exercise.

Now, the swimming club that you’re associated with will be really effective and beneficial at helping you with things like your technique, perhaps preparation, stretching afterwards, recovery. However, are they giving you enough advice on the type of nutrition or nutritional strategies you should be using in order to further enhance your performance and reach your goals?

Is your nutrition individualised to your sport and performance needs?

There is a wealth of information circulating currently. There’s so much out there about nutrition and exercise. However, even though some of it is very good advice, it can be quite generic, at times it can be inaccurate, and then there are simply times when they have taken a very small thing and made it this huge over-the-top phenomenon. However, the research behind it might not be evidenced based, or it might be very far away from what they’re claiming the actual end result can be. So if you find that you’re not hitting your goals, it could mean that you need a more tailored individualised nutrition programme.

Quick nutrition tips:

Here are some easy tips for you today that is important to know:

  1. Electrolytes need to be replaced after exercise and this can be done in your food or with supplements. Some of the key electrolytes are: 
  • Calcium – this can be found in dairy products.
  • Potassium – you can get this from avocados, bananas and coconut water.
  • Sodium – this can be replaced by adding sea salt or rock salt to your food.
  1. Fast releasing carbohydrates can provide a fast energy boost and will help you to recover. Some examples of fast releasing carbohydrates include sports drinks or gels and sugary food or beverages.
  2. Slow releasing carbohydrates provide a gradual source of energy. Some examples of slow releasing carbohydrates include oats, pasta, lentils, pulses and bananas.

Jane Aherne – Sports Nutritionist:

Our specialised sports nutritionist is available for seminars for YOUR sports club. This is great to try and separate the fact and the fad, and make sure that athletes fully understand the physiology behind their exercise and how nutrition can benefit that. What macronutrients you need, what ratio they need to be in, and also your micronutrients and what can help with recovery and just pushing you that extra mile, if that’s what you’re trying to do. I can also answer questions that are personal to your athletes and give them advice on looking after themselves while you’re trying to improve their swimming performance.


My top 3 tips for you today are:

  • Look after yourself and your body
  • Rest, recover and replenish your body
  • Enjoy the exercise!

If this article and video resonated with you then…

If you would like to achieve your goals, contact us here to provide us with your details and we will have one of our team members get in touch.

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