Fuelled to Perform: What Young Swimmers Should Know About Nutrition

Behind every strong performance is a well-fuelled body.

For young swimmers putting in early mornings, big metres and weekend racing, nutrition isn’t just important - it’s a game changer. The right fuel helps you train harder, recover faster, and stay mentally switched on when it counts.

We’ve pulled guidance from the Australian Institute of Sport (AIS) and spoken with Accredited Sports Dietitian Jessica Spendlove to break down the essentials every young swimmer should know.

1. Start with Smart Energy

A missed breakfast might not seem like a big deal - but when your body’s already in motion by 5am, energy stores drop fast.

“Swimmers burn through glycogen (carbohydrate stores) very quickly,” says Spendlove. “If you’re not topping that up regularly, you’ll notice dips in performance, mood and focus.”

The AIS echoes this: “Carbohydrates are the body’s preferred fuel source, especially for high-intensity or long-duration training.”

Quick Tip:
Eat something light but carb-rich before training - like a banana, slice of toast with honey, or oats with milk. After training, pair carbs with protein (e.g. yoghurt with fruit, or a smoothie) to kickstart recovery.

2. Hydration = Performance Insurance

You might be swimming in water, but that doesn’t mean you’re hydrated.

According to the AIS, “even small levels of dehydration can negatively affect performance, mood and concentration.”

In the pool, it’s harder to notice how much fluid you’re losing. And by the time you feel thirsty, you're already behind.

Quick Tip:
Sip water consistently throughout the day, not just around training. If sessions go for longer than an hour, or it’s hot, consider adding electrolytes or a pinch of salt to your water bottle to support fluid balance.

3. Recovery Is More Than Sleep

Recovery isn’t just about resting sore muscles - it’s about giving your body the nutrients it needs to repair and grow.

“Young athletes are still developing physically,” says Spendlove. “So it’s not just about replacing what you’ve lost - it’s about laying down the foundation for future performance.”

The AIS supports this with the 3 Rs of recovery:

Refuel with carbs,
Repair with protein,
Rehydrate with fluids.

Quick Tip:
Eat within 30–60 minutes of finishing a session. Think chocolate milk, a chicken and salad wrap, or eggs on toast with fruit. Your body will thank you for it.

Bonus: Food for Focus and Feel-Good

Nutrition doesn’t just fuel your muscles - it fuels your mind.

The AIS emphasises that a balanced diet supports mental focus, decision-making, and emotional regulation. When you're properly fuelled, you’re not just faster - you’re more composed and coachable, too.

The Takeaway: Eat Well, Swim Strong

At ENGINE, we’re all about building athletes from the inside out. That starts with how you fuel. Nutrition is one of the most powerful - and controllable - tools in your performance toolkit.

So next time you pack your swim bag, make sure your fuel’s sorted too. Your training depends on it.