Carbohydrates

Over 4 video lessons you’ll finally understand what’s really happening in your body during training, why the wrong fuelling can make you burn muscle instead of building it, and how to use carbohydrates with precision. You’ll learn the exact difference between what to eat hours before training vs. 30 minutes out, why race-day rules change (and why sports dietitians actually do recommend lollies before a race), and what a properly “full tank” looks like in real food so you can sustain up to 90 minutes of hard training without crashing.

Protein 

Understand why timing matters more than the total amount.

Recovery starts the moment you get out of the pool. Understand how protein timing changes everything about how you adapt to training as we cover everything you need to know.

Fats

Discover the hidden role of fats in your reaction time. In this video, you’ll learn why most swimmers overlook fats, which types actually speed up the signal from your brain to your body, and which ones can secretly slow your recovery between races. Walk away knowing exactly how to use fats to support sharper starts and better back‑to‑back performances.

Hydration

Learn the crucial difference between electrolyte tablets and sports drinks, and why mixing them up can leave you running on empty mid‑session. You’ll walk away with two simple, practical tools to check your hydration so you can train harder, finish stronger, and avoid mid‑workout fade.

Energy Availability

Energy availability: what happens when your body runs out of fuel. In this video, you’ll learn why under‑fuelling doesn’t just make you feel tired; it quietly shuts down the systems your body needs to grow, recover, and perform at your best. You’ll see exactly what happens when your body doesn’t get enough energy, how it affects your training and results, and what to do instead to support consistent, high‑quality performance.

Why what you eat and when you eat it matter.

Learn how your digestive system actually works around training, and why timing can make or break a “good” meal. You’ll see why a meal that feels perfect three hours before training can wreck you at 30 minutes out, and get clear guidelines on what to eat and when so you can avoid gut issues, feel lighter in the water, and get more from every session.

Building a swimmer's plate 

Colour on the plate: why micronutrients make everything else work better. In this video, you’ll learn how simple tweaks to the colour on your plate can supercharge every other part of your nutrition. You don’t need a massive salad or complicated recipes; you’ll get the simplest way to add the key micronutrients that help your body use energy better, recover faster, and support consistent performance.

How to Prepare for an event

Base, peak, taper: how your nutrition should shift across the season. In this video, you’ll see exactly how your fuelling needs change from heavy base work, to peak training, to taper. You’ll learn why cutting food during taper feels logical but is actually one of the most common mistakes that hurts race‑day performance, and what to do instead so you arrive on the blocks fresh, fuelled, and ready to race.