Maryland Swimming
Level 4
Excellence 200


Nutrition is an often overlooked part of an athlete's training. Good nutritional habits will not only help young athletes grow bigger and stronger, it will also help them to perform better and stay healthy.

From USA Swimming

What to eat at a meet, best concession choices, winning recipes - it's all part of the new #SwimFasterFood healthy eating campaign

Best swimmer snacks to get you through everything from the 50-free to the 400 IM!

February 2018

Wheat bread versus white bread, sugar-free versus natural. What is healthy? There's no easy answer. Many factors go into determining if something is healthy. Our coaches found this article by Chris Rosenbloom, PhD, RDN, CSSD and it answers some simple questions that will make maneuvering through the grocery store a little easier.

December 2017

The holidays are a time for overindulgence, our coaches found this guide from the American Heart Association with tips for Holiday Healthy Eating.

October 2017

Coaches Corner with Coach Solomon:

As the summer LC season comes to a close we are still trying to prepare our team/athletes for the most optimal success both in and out of the water. USA Swimming has a lot of resources to help young athletes achieve peak performances. One of the many educational articles talks about proper nutrition and refueling the body for best results. It is kind of like a checklist of things to look for when eating throughout the day. It's extremely important for our athletes to ensure they are getting all the proper nutrients during long hot summer days!

Nutrition Manifesto for Young Swimmers

  • I will eat real food, most of the time.

  • I will enjoy what I eat and pay attention to how my body feels during and after eating, which will help me stay in touch with my appetite.

  • I will strike a healthy balance with the foods that fuel my body and the foods I eat purely for taste and enjoyment.

  • I will be mindful of the quantities and types of foods I eat that don’t offer fuel for my exercising body.

  • I will eat 3 meals each day.

  • I will include all foods in my diet, as able, and avoid eating patterns that eliminate any food groups.

  • I will plan my food intake throughout the day, aiming to eat a meal or snack every three to four hours.

  • I won’t skip meals.

  • I won’t overload on snack foods.

  • I will try to eat a source of protein, fat or fiber with my snack to help my body feel satisfied afterward.

  • I won’t rely on overly processed foods.

  • I will prepare for my training sessions by eating a nutritious snack beforehand.

  • I will recover from long training sessions with a recovery snack that includes protein and carbs.

  • I will pay attention to my hydration status by drinking throughout the day and check my urine for adequate hydration.

  • I will investigate the safety and efficacy of any supplement I am interested in using, and I will consult with my coach or parents before using one.

  • I will get a good night’s sleep so my body can grow and recover from training.