Sample Menus – Below we provide sample menus for:

  • 1 swim session per day
  • Swim & land training per day
  • 2 x swim sessions per day

provided by Anita Bean from her book Sports Nutrition for Young Athletes

Sample menu (1 swim session)

7.30am Breakfast Wholegrain cereal or porridge; milk; banana and dried fruit; diluted fruit juice
8.30am Lessons
11am Snack Fruit; nuts; flapjack; water
11.30 Lessons
12.30 – 1.30pm Lunch Wholemeal sandwich or wrap with chicken/ cheese/ peanut butter/ tuna/ hummus and salad; 1 – 2 pots yoghurt; a handful of nuts; fresh fruit; water
1.30 Lessons
4 – 5pm Dinner Pasta/ potatoes/ rice; Chicken/ fish/beans/ lentils/ tofu/ cheese; vegetables; fresh fruit; yoghurt; water
7 – 9pm Swim session
9.30pm Post training snack Milkshake, milk or yoghurt; fruit bun or granola bar
10pm Bed

Sample menu (Swim & land training)

7.30am Breakfast Wholegrain cereal or porridge; milk; banana and dried fruit; diluted fruit juice
8.30am Lessons
11am Snack Fruit; nuts; flapjack; water
11.30 Lessons
12.30 – 1.30pm Lunch Wholemeal sandwich or wrap with chicken/ cheese/ peanut butter/ tuna/ hummus and salad; 1 – 2 pots yoghurt; a handful of nuts; fresh fruit; water
1.30 Lessons
4 pm Dinner Pasta/ potatoes/ rice; Chicken/ fish/beans/ lentils/ tofu/ cheese; vegetables; fresh fruit; yoghurt; water
5.30pm Land training
6.30pm Snack Milkshake; granola bar/ flapjack/ banana
7 – 9pm Swim session
9.30pm Post training snack Milkshake/ milk/ yoghurt; fruit bun or granola bar
10pm Bed

Sample menu (2 x swim sessions)

5.15am Pre-training meal Water; Toast with honey/ jam or banana or cereal with milk
6– 8am Swim session
8.15am Breakfast Milk drink; wholemeal sandwich/ fruit bun/ porridge; milk; yoghurt; fruit
8.30am Lessons
11am Snack Fruit; nuts; flapjack; water
11.30 Lessons
12.30 – 1.30pm Lunch Wholemeal sandwich or wrap with chicken/ cheese/ peanut butter/ tuna/ hummus and salad; 1 – 2 pots yoghurt; a handful of nuts; fresh fruit; water
1.30 Lessons
4 – 5pm Dinner Pasta/ potatoes/ rice; Chicken/ fish/beans/ lentils/ tofu/ cheese; vegetables; fresh fruit; yoghurt; water
7 – 9pm Swim session
9.30pm Post training snack Milkshake, milk or yoghurt; fruit bun or granola bar
10pm Bed