Adolescence is a powerful stage of growthand development. For active young athletes, especially swimmers, nutritionplays a central role in fuelling performance, supporting recovery, andpromoting long-term health and resilience.
At Swimmers Clinic, we guide young athletesand their families in building strong, evidence-informed nutrition habits.Here’s what matters most:
Protein supports muscle repair, recovery,and strength gains—especially important during growth spurts and regulartraining.
✔ Recommended Intake: 1.2–2.0 g per kg ofbody weight, depending on training intensity.
• Choose quality sources: Lean meats,poultry, eggs, dairy, fish, tofu, lentils, and beans.
• Spread it out: Include protein in allmeals and snacks—not just dinner.
• After training: Combine protein withcarbohydrates (e.g., smoothie, sandwich, yoghurt + fruit). For longer orhigh-volume sessions, carbs may take priority post-training.
Hydration supports cognitive focus,thermoregulation, performance, and recovery. Active adolescents can losesignificant fluid through sweat and must learn to hydrate proactively.
• Before training: Begin well-hydrated(urine should be pale yellow).
• During training: Sip water regularly. Forlonger sessions, consider adding electrolytes—not sugary sports drinks, whichoffer little nutritional value.
• After training: Rehydrate with water,milk, or foods high in water content (e.g., fruits, soups).
Note: We do not recommend high-sugar drinksfor young swimmers. Our advice focuses on tailored hydration strategies basedon session intensity and recovery needs.
Micronutrients don’t just "topup" health—they drive growth, bone strength, and immune defence.
• Calcium & Vitamin D: Prioritisedairy, fortified drinks, leafy greens, and regular sunlight exposure.
• Iron: Especially important for adolescentgirls. Include lean red meat, beans, lentils, fortified cereals, and VitaminC-rich foods to improve absorption.
• Antioxidants: Berries, peppers, spinach,and other colourful fruits/veg protect against training-related oxidativestress.
A well-balanced diet supports both dailyfunction and training adaptation. Avoid restrictive eating patterns, andprioritise whole, minimally processed foods.
• Carbs = Energy: Whole grains (oats,quinoa, brown rice) support sustained performance.
• Healthy fats = Fuel: Avocados, olive oil,nuts/seeds, and oily fish boost brain and heart health.
• Hydrating foods: Add cucumbers, oranges,melons, and soups to support fluid intake.
Nutrition is more than fuelling thebody—it’s an investment in a swimmer’s future.
By mastering hydration, protein timing, andmicronutrient-rich choices, young athletes can boost energy, enhance recovery,and lay the foundation for long-term health and success.
If you're unsure where to begin, our teamat Swimmers Clinic is here to support you. We offer personalised plans,education sessions, and performance assessments for swimmers of all levels.
Explore our services or book a consultationby clicking the button below on the website.
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