Expression Swimmers
Swimmers
Monument Park · Pretoria
Fuel Your Performance

Swimmer
Nutrition

What you eat determines how you train, how you recover, and how you perform. This is Charlene's practical nutrition guide for Expression Swimmers athletes.

The Foundation

Nutrition Is Training

Most young swimmers and their parents focus entirely on time in the water. But what happens outside the pool — especially what goes into the body — is equally important for performance, recovery, and long-term development.

This guide covers daily nutrition principles, training-day eating, and race-day food strategy. It is practical, evidence-based, and designed specifically for competitive swimmers.

Daily Nutrition

Training Day Eating

Pre-Training (1–2 hrs before)
Fuel & Hydration

Good Choices

  • Oats with banana and honey
  • Whole grain toast with peanut butter
  • Low-fat yoghurt with fruit
  • Rice cakes with avocado
  • Smoothie: banana, oats, milk, honey

Avoid

  • Heavy fried foods
  • High-fat meals
  • Carbonated drinks
  • Large portions

The goal is steady energy — not a spike. Complex carbohydrates release slowly and sustain effort throughout training.

During Training (sessions > 60 min)
Hydration & Quick Energy

Good Choices

  • Water (sip regularly — don't wait for thirst)
  • Electrolyte drink or electrolyte tablet dissolved in water for sessions over 90 minutes
  • Coconut water as a natural electrolyte option
  • Banana or orange slices for very long sessions

Avoid

  • Sugary sweets or chocolates
  • Heavy snacks
  • Energy drinks
  • Sweetened sports drinks

Dehydration of even 2% body weight impairs performance significantly. Swimmers often underestimate fluid loss because they are surrounded by water.

Post-Training (within 30–45 min)
Recovery & Repair

Good Choices

  • Chocolate milk (excellent recovery drink)
  • Chicken or tuna sandwich on whole grain
  • Greek yoghurt with fruit and granola
  • Rice with lean protein and vegetables
  • Eggs on toast

Avoid

  • Skipping this meal — it is the most important
  • High-sugar junk food
  • Waiting more than an hour

The recovery window is real. Protein rebuilds muscle. Carbohydrates replenish glycogen. Eating well after training is as important as training itself.

Hydration

Hydration for Swimmers

01

Start every training day well-hydrated — urine should be pale yellow, not dark.

02

Drink 400–600ml of water in the 2 hours before training.

03

Sip 150–250ml every 15–20 minutes during training.

04

Rehydrate after training: drink 1.5x the fluid you lost (weigh yourself before and after).

05

On race day, begin hydrating the evening before — not just on the day itself.

06

Avoid caffeine and alcohol in the 24 hours before competition.

Competition

Race Day Nutrition

Night Before
Carbohydrate Loading

The evening before competition is not the time to experiment. Eat a familiar, carbohydrate-rich meal that you know agrees with your body.

  • Pasta with tomato-based sauce
  • Rice with grilled chicken
  • Baked potato with lean protein
  • Bread with low-fat spreads
Race Day
Light & Familiar

Eat 2–3 hours before your first race. Keep it light, familiar, and carbohydrate-focused. This is not the time to try new foods.

  • Oats with banana
  • Toast with honey or peanut butter
  • Low-fat yoghurt
  • Fruit smoothie
Between Races
Top Up & Hydrate

Between races, the goal is to maintain energy levels without overloading the digestive system. Small, frequent snacks work better than large meals.

  • Banana or apple
  • Rice cakes
  • Sports bar (low fat)
  • Water and electrolyte drink
  • Handful of nuts
After Competition
Recovery Nutrition

After a full day of competition, the body needs proper recovery nutrition. Prioritise protein and carbohydrates within 45 minutes of finishing.

  • Full recovery meal with protein
  • Chocolate milk
  • Fruit and yoghurt
  • Plenty of water

Questions About Nutrition?

Charlene is happy to discuss nutrition as part of your swimmer's overall development program.

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