Carbohydrates: how to fuel, when to fuel and why

Over 4 lessons you'll learn what's happening in your body during training, why under-fueling breaks down the muscle you're working so hard to build, and how to use carbs with precision. You'll learn what and when to eat before training so you can get through your sessions without hitting a wall, and you'll finish knowing why race day nutrition rules are different. 

Protein: why timing matters more than the total amount

Recovery starts the moment you get out of the pool. In this lesson you'll learn why timing matters just as much as the total amount of protein you eat, and how spreading it across the day changes the way your body adapts to training. Simple shifts, real results.

Helpful fats: the reaction time connection most swimmers don't know about

Most swimmers overlook fats entirely. In this lesson you'll learn which types speed up the signal from your brain to your body (especially important for sprinters!), which ones quietly slow your recovery between races, and how to use fats to support sharper reaction times and better back-to-back performances.

Hydration: two simple tools to know if you're getting it right

Electrolyte tablets and sports drinks are not the same thing, and mixing them up can leave you running on empty mid-session. In this lesson you'll also pick up two simple tools to monitor your own hydration status, so you can train harder, finish stronger, and avoid the mid-session fade.

Energy availability: what happens when your body runs out of fuel

Under-fueling doesn't just make you tired. It quietly shuts down the systems your body needs to grow, recover, and perform. In this lesson you'll learn exactly what happens when your body doesn't have enough fuel to go around, how it affects your training and results, and what to do instead, to support consistent, high-quality performance.

Digestion explained: why what you eat and when you eat it, both matter

The meal that works perfectly three hours before training can wreck you at 30 minutes out. In this lesson you'll learn how your digestive system actually works around training, why timing can make or break even a well-chosen meal, and get clear practical guidelines on what to eat and when, so you can avoid gut issues and get more from every session.

The performance plate: how to build your meals around your training

You don't need a massive salad or complicated recipes. In this lesson you'll learn how simple tweaks to the color on your plate can help your body use energy more efficiently, recover faster, and perform more consistently. Small additions, big impact.

Base, peak, taper: how your nutrition should shift across the season

Your nutrition needs to shift just as your training does across base, peak, and taper. In this lesson you'll learn why cutting food during taper feels logical but is one of the most common mistakes that hurts race day performance, and what to do instead so you arrive on the blocks fresh, fueled, and ready to race.