A Nutrition Guide for Young Swimmers to Fuel your Engine

ENGINE is one of the world’s leading swimwear brands, servicing the Swimming, Surf Life Saving and triathlon communities throughout Australasia.

A Nutrition Guide for Young Swimmers to Fuel your Engine

Hitting the pool takes energy, and just like your car needs the right fuel to run smoothly, so do young swimmers!

Eating healthy foods helps you swim faster, recover quicker, and feel your best in and out of the water. So, let's dive into some essential nutrition tips for young champions like you:

Power Up with Carbs:

  • Think of carbs as your swimming superpower. They provide the energy your muscles need to propel you through the water. Fruits and vegetables are excellent sources of carbs, and they offer bonus vitamins and minerals. Choose whole-grain options like brown rice, whole-wheat pasta, and whole-wheat bread when eating the starchier carbs.

Protein: Building Blocks for Champions:

  • Protein helps build and repair muscles, essential for strong strokes and powerful kicks. Include lean protein sources like chicken, fish, red meat, and eggs, in your meals and snacks.

Don't Forget the Healthy Fats:

  • Fats are not the enemy. Healthy fats like those found in avocados, nuts, seeds, and olive oil provide energy and support brain function.

Hydration is Key:

  • Water is your best friend. Staying hydrated before, during, and after swimming is crucial. Aim to drink plenty of water throughout the day, especially on training days. Add an electrolyte powder to supercharge it.
  • Hydrolyte, Dr Hydrate, True Electrolyte, Revitalise are all good options.

Snack Smart:

  • Healthy snacks are essential for keeping your energy levels up between meals and practices. Choose options like fruits with yogurt, carrot sticks with hummus, or whole-wheat crackers with cheese. Avoid sugary snacks and processed foods that can leave you feeling sluggish.

Pre-Swim Power:

  • Fuel your body for a great workout with a balanced meal 2-3 hours before practice. Aim for complex carbohydrates like whole grains, lean protein, and healthy fats. Avoid heavy or greasy foods that can cause stomach upset.

Post-Swim Recovery:

  • Refuel your body after a tough workout with a recovery meal or snack within 30 minutes. Include carbohydrates and protein to replenish energy stores and aid muscle repair. Good options include yogurt with fruit and granola, a smoothie with banana and spinach, or a turkey sandwich on whole-wheat bread.


  • Listen to your body. Eat when you're hungry and stop when you're full.
  • Variety is key. Include a wide range of colourful fruits, vegetables, and whole grains in your diet.
  • Make it fun. Experiment with different healthy recipes and involve your family in preparing meals together.

Bonus Tip: Talk to a registered dietitian or sports nutritionist for personalised advice tailored to your specific needs and training program.

By following these tips and making healthy choices, you'll be swimming towards success, both in and out of the water.