Fuelling Our Swimmers – Nutrition & Wellness
At THSC, we believe success in the pool starts with what happens outside of it. Nutrition, hydration, and breathing are the foundations of every young swimmer’s performance, recovery, and wellbeing. We’re proud to partner with Jean Jarrett, Naturopath and Buteyko Breathing Practitioner at Healthy Kids Naturally, to bring families expert guidance on how to support their children through balanced eating, functional breathing, and smarter recovery.
Explore tips, recipes, and expert advice to help your child swim stronger, recover faster, and thrive in and out of the pool.
Nutrition & Wellness for Young Swimmers
Fuelling Young Swimmers: The Power of Nutrition & Breathing
By Jean Jarrett, Naturopath, Buteyko Breathing Practitioner, and creator of Healthy Kids Naturally
At Healthy Kids Naturally, we believe that healthy children are strong, resilient, and thriving—at swim training, school, home, and in life. Whether your child is learning to swim or competing at carnivals, nutrition and breathing are the foundation of their performance, growth, and wellbeing.
Explore tips, recipes, and expert advice to help your child swim stronger, recover faster, and thrive in and out of the pool.
Why Nutrition Matters for Young Swimmers
Swimming is a high-intensity, full-body sport that demands stamina, strength, and recovery. Proper nutrition helps to:
- Boost energy and endurance
- Improve focus and reaction time
- Support strong muscles and healthy bones
- Strengthen immune defences
- Promote fast recovery
- Maintain gut health for digestion, mood, and immune resilience
- Lay the foundation for long-term wellbeing
Why Breathing Matters Just as Much
Correct breathing is essential not only for performance but also for nervous system regulation, focus, and recovery. Many children unconsciously breathe through their mouths, especially when asleep or under stress, which may cause:
- Fatigue and poor sleep
- Reduced focus and emotional regulation
- Dry mouth and increased illness
- Poor oxygen delivery
- Increased allergies and congestion
Nasal breathing improves stamina and supports calm, focused energy. Jean helps children learn how to breathe correctly—both in and out of the pool—to support their resilience.
Core Nutrition Tips for Young Swimmers
- Eat the Rainbow: Include colourful fruits, vegetables, grains, proteins, and healthy fats.
- Stay Hydrated: Sip water throughout the day. Use coconut water or electrolytes post-event if needed.
- Fuel Before Training: Provide a slow-burning energy source 1–2 hours before.
- Refuel After Training: Include protein and carbs post-swim to aid recovery.
- Support Gut Health: Yoghurt, kefir, fibre-rich fruits/veggies, and fermented foods help.
- Limit Packaged Snacks: Choose whole foods for better digestion and energy.
Recipe for our swimmers
Pre-Carnival Recipe: Banana Oat Pancakes
Post-Carnival Recipe: Recovery Smoothie
Extra Recipes
Chicken Rainbow Nourish Bowl
Dragon Fruit Power Smoothie
Simple Chocolate Protein Balls