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Nutrition Presentation

If you would like a copy of the full lecture presented, please contact Bundi.
Here however is an extract from the presentation on what would be expected in the daily dietary intake of a swimmer in the senior squads training 7+ sessions per week.


An Example of a swimmers daily diet


This is an example of what an elite training athlete should eat during the day.

Note: There is a difference in quantity between boys and girls and age groups. Also what the objective is for the individual, if that was to be maintain steady state, gain or lose weight.


Your body has just gone 8 or more hours without food or fluid, it is dehydrated and hungry.

Bottle of water & choice of:

•       Glass of 100% orange juice and muesli bar

•       Weet-bix with banana

•       Up n Go


Post training essential to have food intake within 30minutes of finishing training. (liquid form is really good post training because it is fast absorbing, the body doesn’t have to break it down).

•       Protein shake (WPI)

•       Up n Go

•       Sustagen

•       Muesli and banana


This needs to be a large meal as the body has had very little since the night before.

•       Oates

•       Muesli


·      Scrambled eggs with mushrooms, spinach, tomato, capsicum, onions.
On a sweet potato base

Recess / break

it is important to keep the body fuel’d throughout the day even if it is just small snacks.

•       Fruit

•       Nuts

•       Homemade muffin

•       Rice Crackers with avocado & tomato


With training in the afternoon this needs to be a large meal.

•       Wheat bread or a wrap with lettuce, tomato, cucumber, carrot, beetroot, egg (if it wasn’t eaten for breakfast).

•       Previous night dinner – rice and vegetable dish

Afternoon snacks

Needs to be a light meal, prior to training.

•       Fruits

•       Nuts

•       Homemade Muesli slice

•       Homemade Protein balls

Post evening training  

Something small to just bridge that gap before dinner and also repair muscle tissue.

•       Carman muesli bar

•       Protein shake

•       Banana

•       Table spoon of Peanut butter


Generally a large meal but not greater than breakfast and lunch. However this can be dependant on the individual and their requirements for their objectives.

Lots of leafy greens, and other veggies are a must every single night.


•       Brown rice and veg stir-fry

•       Vegetable curry – Black beans, chickpeas, spinach, tomato, capsicum, onion, parsnip, mushrooms, chilli. Rice with turmeric.

•       Salad – Quinoa, chickpeas, tomtato, cucumber, capsicum, onion, olives, egg plant, baby spinach, add udon or rice noodles (if not filling enough).



Throughout the entire day individuals need to be constantly staying hydrated. The demands we place on our body with training can severely impact on our hydration levels, effecting our mental and physical performance. It is recommended that during training swimmers consume two bottles (one powerade and one water), and then continue to drink water throughout the day.