RDY Nutrition

Aquatic sports dietitian here 👋Allow me to re-introduce myself ☺️ and if we haven’t met yet drop a hello in the comments, would love to get to know you 💙

Chocolate raspberry protein overnight oats 🍫🍓🥣
One of my favorite easy prep breakfasts for swimmers , water polo players and all aquatic athletes.

Here’s why I recommend this combo:

🥣 Oats → steady carbs for energy and glycogen support
💪 Protein powder → helps muscle repair + recovery
🌱 Chia seeds → omega-3s + fiber for fullness and hydration support
🥛 Milk → extra protein, calcium, and electrolytes
🍫 Cacao powder → antioxidants that support recovery
🍓 Raspberries → fiber + vitamin C + more antioxidants
✨ Chocolate chips → because fueling should also taste good

Balanced carbs + protein + micronutrients = a strong start to the day

If you’re an aquatic athlete and not sure how to build meals like this comment RDY and I’ll share how 🏊‍♀️🤽🏽💦

🤽🏽🤽🏼‍♀️🤽‍♂️Water polo players don’t just need snacks, they need strategic fuel between games!!

Tournament days = repeated sprint efforts, eggbeater legs, contact, and very little recovery time

The right snack can help you:
⚡ restore quick energy
💧 stay hydrated
🧂 replace sodium lost in sweat
💪 keep power through all quarters

Best between-game snack goals:
🍌 easy carbs for fast energy

If your legs feel cooked by the 3rd or 4th quarter, it’s usually a fueling problem not a conditioning problem.

📌Save this for your next tournament weekend

🏊‍♀️ As a sports dietitian working with aquatic athletes, I finally found time to get back into swimming myself and this is what fueling around practice looked like for me:

🍳 3–4 hours before practice
Started with a full breakfast so I wasn’t getting in the water with low energy

🥭 Quick top off before practice
Had some dried mango for easy carbs about 30 minutes before getting in

💊 Creatine
Taking creatine regularly to support strength and recovery alongside swim + dryland training

💧 Water during and after practice
Yes, you still need hydration even when you’re in the pool

🍽 After practice fuel
Since I was heading home after practice and planning to eat lunch, I didn’t need a recovery snack. Instead, I made a balanced plate with salmon + vegetables + potatoes to support recovery and refuel

If you’re a swimmer (or getting back into training) and not sure what to eat before practice, DM me 💙🏊‍♀️

As a sports dietitian focusing on aquatic sports, in almost every 1:1 consult with my Masters Swimmers, I see these nutrition mistake !

1️⃣💪🏽Not recovering property after swim!
Recovery is your most important nutrition strategy as we age but timing is key! Many Masters Swimmers delay their post swim refuel. Even a small recovery snack within 30–60 minutes can support muscle repair and restore energy.
🔹 Example: 1 banana + 1 cup of Greek yogurt 🍌🥣

2️⃣💧 Skipping hydration:
Being in the pool hides sweat losses, but staying hydrated prevents fatigue, headaches, and improves recovery.
🔹 Example: Post swim, aim for ~ 2 cups of water. Electrolytes may be needed depending on duration🧂💧

3️⃣🍞 Under fueling on carbohydrates:
Many masters swimmers under fuel on carbs, but carbs are your main energy source for training and recovery.
🔹 Example: On heavier swim days, add an extra whole grain bread or sweet potato to your main meals 🥪🍠

When recovery, hydration, and carbs align, you’ll feel stronger, recover faster, and enjoy your swims more!

If you’re a Masters Swimmer and want to swim stronger, recover faster, and feel your best in the pool, COMMENT “RDY” to book your free 1:1 discovery call to find exactly what your swim nutrition might be missing 🩵

ATHLETES CAN NOT out train dehydration!!!!!
If your p*e looks like apple juice, you’re already behind on fluids. If it looks like lemonade, you’re in a good spot. But if it’s clear all day, you might be overdoing it and diluting your electrolytes.

For swimmers, water polo players, synchro swimmers especially, hydration affects performance… because dehydration = poor circulation which affects how oxygen, carbs, and electrolytes get delivered to your muscles and brain

That means hydration directly impacts endurance, power, focus, and recovery in and out of the water.

Check your p*e throughout the day and start hydrating with intention. 💧🏊‍♀️