Eat little and often. Aim for three meals and snacks each day.

Eat Low Glycaemic Index carbohydrates in main meals such as brown basmati rice, quinoa, oats and rye bread. This will help to improve performance by sustaining energy levels.

Avoid sugary foods and refined carbohydrates.

Most swimmers will easily meet their needs each day by eating a well-balanced and varied diet.

It's important for swimmers to promote muscle recovery and repair, therefore quantities of plant protein, dairy or lean animal protein should be eaten at every meal, including breakfast. Typical sources of protein include eggs, chicken and fish. In addition, fruit, vegetables, nuts, seeds and whole grains all contribute to a balanced diet and provide swimmers with important vitamins and minerals, along with some healthy fats.

It is recommended that swimmers limit their intake of saturated fats (mainly from animal fats and processed foods).

For proper growth and development however, swimmers, should include small amounts of the healthier unsaturated fats such as fish, nuts, seeds and avocados.

It is important that swimmers start drinking well before they get to training.

Preparation needs to begin in the hours prior to training by sipping ‘mouthfuls often’ throughout the day, at work or home.

Water is the fluid of choice for most training sessions.

Improved brain performance. Even mild dehydration—as little as 2% fluid loss—can affect memory, mood, concentration, and reaction time.

More energy.

Weight loss/management.

Decreased joint pain.

Better temperature regulation.

Healthier heart.