Nutrition

Nourish your swimming lifestyle with insights into the best foods, hydration practices, and nutrition tips for peak performance.

Black Bean and Avocado Smash Quesadillas

In the run up to the Great North Swim, the UK’s biggest open water swim event, sponsors Arla share their…
Foraging for swimmers: watercress

Offering a gentle rendition of wasabi’s heat, watercress (Nasturtium officinale) is one of the oldest known leaf vegetables consumed by…
What should I eat during a marathon swim?

Jelly Babies, caffeine gels or peanut butter sandwiches? Swimming coach Cassie Patten and veteran long distance swimmer Colin Hill are…
Post-swim recipe: Mushroom and lentil ragu

Warm up after your swim with a flask of mushroom and lentil ragu – perfect with a big chunk of…
Post-swim recipe: Ranjan’s Chana Masala

Anna Southwell of Loves Cafe shares this authentic Chana Masala recipe cooked by Ranjan, an asylum seeker taking part in…
Post-swim recipe: simple cookies

These moreish cookies take little time to prepare and are ideal for sharing among friends after a cold dip.
Post swim recipe: everyday tomato sauce

A simple and nutritious tomato sauce recipe that comes in handy for a variety of meals.
Post swim recipe: frangipane mince pies

These decadent mince pies are great to share among friends after a festive dip. Recipe by Anna Southwell of Loves…
Does a warm drink after a cold swim really help?

A warm drink after a winter swim is top of everyone’s recovery list. But how effective is it in rewarming…
Post swim recipe: Pesto

Pair this simple homemade pesto with fresh pasta cooked on a camping stove – the perfect post swim recipe when…
POST SWIM RECIPE Massaman Dhal

Simple, quick and nutritious – this post-swim dhal is an ideal way to warm up after a cool dip.
Cold water, science and nutrition

What science says about exercising in cold environments, and what the nutrition implications of that might be.
How to stay hydrated while swimming

Sports scientist Andy Blower shares his advice for staying hydrated while swimming.
Speedy recovery recipes – 3

The last of three quick and easy recovery dinners from nutritionist Kathy Findlay for when time is short.
Power up, power down – recipe 1

The first of three recipes to fuel your training session and aid recovery
Fig and Tahini Energy Bites

Delicious winter training recipes from Food for Sport nutritionist Kathy Findlay
Don’t sweat it

Ben Price looks at hydration and electrolytes
Understanding protein

Put away your protein shakes! Kathy Findlay explains how much protein you need, when you should eat it and how…
A fat lot of good?

We take a look at the nutty problem of coconut oil
Hemp protein recipes – 1

The first of three protein-packed recipes from nutritionist Kathy Findlay
Power up, power down – recipe 2

The second of our recipes to fuel your training session and aid recovery
Quantifying the benefits of fat for open water swimmers

Anecdotal evidence suggests a carrying a little extra weight helps protect a swimmer against the cold.
Food planner

Having a framework (or goal) for our nutrition is crucial. We might be trying to lose weight, gain muscle or tailor…
Amateur vs Elite

Whether you are an Olympic medallist or tackling your first open water race, correctly fuelling your swimming is crucial.
Real Life Nutrition – Part 2

The word ‘diet’ can mean both what you eat and drink in general terms or a specific, prescribed nutrition programme…