Nutrition plays a significant role in swimmers achieving their potential. Simply stated, the foods we eat provide “fuel” for training and competition, which means nutrition is as important, or more so, than training. A child will be happier, more energetic and more focused if they have good nutrition - it will help them for life!

Our Head coach, Kate Trevors, is a Nutritionist and has organized some excellent nutrition tips for swimmers that are included below. 

Ask a Nutritionist

Kate will also offer an “Ask a Nutritionist” feature which will be linked to their own email addresses. If swimmers or parents have a more specific question they want answered, they can click on “Ask a nutritionist” , which will email our dietitian directly, and be provided with information. 

Food during meets

Some kids eat, some don't... they still need to have snacks with them on deck

Healthy food ONLY

• Carbs (cooked plain pasta, crackers, etc.)
• Minimal veggies
• Minimal protein - save this for after the meet
• Nothing new - swim meets aren't the time to try new foods

Swimmers also need to drink - water, etc. - at practice and meets

Absolutely NO NUTS on deck for practice or at meets.

Fueling Your Athlete in the Pool (source: coach.ca)

How much fluid do swimmers need? What should swimmers eat after training? Find out why proper nutrition and hydration during meets is so important!

• English Guide  
• Guide en français (Conseils pour que les athlètes fassent le plein d'énergie à la piscine

Food before & during meets

On deck it's always good to snack on foods that are easy to digest such as:

• Low fibre cereal (less than 2 grams per serving)
• Pita bread or Naan bread
• Cooked pasta either plain or with olive oil and Parmesan cheese or non-spicy tomato sauce
• Dried fruit

• Yogurt, yogurt tubes, yogurt drinks
• Blueberry and/or pancakes
• Fruit-to-go bars
• Fruit smoothies
• Graham crackers
• Pretzels
• Plain sandwiches - bread product with lean meat.

Make sure to have a supper meal that is rich in carbohydrates and protein the night before the meet. Pasta, rice, or sweet potato eaten with lean meat/poultry fish would be examples. 

Nutrition Tips

Some of these documents were obtained from the www.dietitians.ca website and others were developed by the parents:

• Fueling the Young Athlete  
• Eating Well for Vegetarian Athletes  
• Sports Hydration  
• Sport Drinks
• What should I eat and drink before, during, and after an enduring exercise?
• Canada's Food Guide - English  français
• Feeding your Competitive Swimmer