Nutrition Tips for Young Swimmers

While toddlers aren't training for the Olympics, proper nutrition around swim time helps them feel their best and get the most from lessons.

Before Swimming

Timing is Everything

Offer a light snack 30-45 minutes before swimming. Too close to swim time can cause discomfort.

Best Pre-Swim Snacks

• Banana
• Apple slices with a small amount of nut butter
• Whole grain crackers
• Small yogurt

Avoid

• Heavy meals
• Sugary snacks (energy crash)
• Dairy immediately before (can be hard to digest)

After Swimming

Swimming is surprisingly tiring! Toddlers need to refuel and rehydrate.

Best Post-Swim Snacks

• Cheese and crackers
• Fruit smoothie
• Whole grain sandwich
• Yogurt with fruit

Hydration

Toddlers often don't recognize thirst. Offer water:

• Before lessons
• After lessons
• Throughout the day

Avoid sugary drinks which can lead to energy crashes.

Signs Your Toddler Needs More Fuel

• Unusual crankiness
• Lack of energy during lessons
• Difficulty focusing

Proper nutrition helps your toddler feel great and learn better!