Nutrition is a key aspect of successful swimming. Fueling your body correctly will allow you to train at your best, recover quickly, and focus both in the water and out. Here are some helpful nutrition tips endorsed by USA Swimming.

Ever wonder what your meal plan should look like on a hard workout day? What about on an easy workout day? Well, here are the answers!

Athlete's Plate

Fueling Swimmers

Fueling Your Stroke - Carbs and Fats

Timing is Everything - What to Eat and When

Nutrition for Young Swimmers

Vegetarian Diets for Swimmers

How Much Protein is Enough

The Swimmer's Shoulder

Shoulder Prehab Exercises


USA Swimming Nutrition Center

FINA Nutrition Guideline for Elite Swimmers

What Does Katie Ledecky Eat in a Day?

Renata Altamirano Presentation Slides (coming soon)

Renata Altamirano Presentation Recording



Swimming Calorie Calculator