Squad Information



We have all been told the importance of nutrition and that from fuelling the body to helping it recover, muscle building to weight making; optimal nutrition ensures we give ourselves the best platform for any sporting success we wish to attain! However, it has come to our attention the need for education on pre- training fuel, in particular, morning sessions. We make no claims of being experts in the field of nutrition, quite the opposite really, but here are some valuable points that will definitely make it easier in preparing your body for the many rigours of a training session with Riverside Aquatic.


Putting it simply, if a young, developing adult and swimmer doesn’t eat before training in the morning; they are disadvantaging themselves for the rest of the day. They will being playing catch-up for the rest of the day, coming home absolutely knackered from school and look to eat everything they see (even more so than normal!). We know the excuses; “I can’t eat in morning, it’s too hard!”, “Food makes me feel sick!” and “I don’t have time to eat!”, however, in making this conscious decision to skipping out on an early morning pre-workout meal, you are failing to engage your daily eating cycle early, thus, setting yourself up to fail later in the day with no ability to concentrate at school!


There are three main reasons we eat before early morning practices: 


Another benefit of this is that it helps your personal appetite management throughout the day. “Front-loading”, or eating early in the day, helps all individuals, regardless if they are athletic or not, to manage their hunger and avoid the “back loading”, or eating large amounts, late in the day. When a swimmer is complaining of hunger and then overeating at night, investigate what is happening early on in their day. If meals are skipped or too light in calories, this may be the problem—and it’s easy to fix! However, what to eat depends on the individual’s tolerance; some swimmers enjoy a liquid breakfast, while others prefer solid food. The goal, regardless, is to get something nutritious into the stomach.


When choosing what to eat, swimmers should target foods that are high in carbohydrate, moderate in protein, and low in fat. Avoid nutrient-poor foods like candy, donuts, soda and other sugary breakfast items (duhhhhhh!). Keep portions small, to avoid getting too full (which can cause cramp), and do this thirty to sixty minutes prior to jumping in the pool. For those who aren’t quite sure yet about what to eat to maximise their performance though, experiment with both liquid and solid foods- this is why we train, to practice and experiment for championship meets!


In conclusion, the most important food rule to follow is this: choose foods that work for you! It simply depends on food preferences and tolerance. Below are some ideas to consider when preparing a breakfast the night before:


Solid foods



Friend Bars

A rather nifty little recipe I have found called ‘Friend Bars’. It has a great source of nutrients, is easy to make and tastes awesome!


  1. Line an 8-inch square baking pan with foil or parchment paper and spray with non-stick cooking spray.
  2. Preheat oven to 325 F.
  3. Stir together the nuts or seeds, cereal, and dried fruit in a large bowl.
  4. Add the syrup and salt (if using) to the nut mixture and stir until evenly coated.
  5. Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax paper, or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use it to spread, flatten, and very firmly compact the mixture evenly in the pan. Discard the paper or plastic.
  6. Bake in the preheated oven for 17 to 20 minutes or until slightly browned at the edges, but still somewhat soft in the center.
  7. Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into 10 bars. Cool completely. 

Nutrients per bar: Calories 150, Fat 8.6 g, Carbs 17.6 g, Protein 3.8 g


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