Race day carbohydrates: the timing rules that actually matter

Nervous before your race? Your gut is too. Here's how that changes everything you should eat.

Carb loading: what it actually means (and what it doesn't)

Pasta night before a race sounds right. But most swimmers are still doing carb loading wrong.

Race morning: how to adjust breakfast based on your start time

8am race start? 2pm race start? Your breakfast strategy should look completely different. Here's how to adjust.

Between events: how to fuel the gaps without slowing down

The time between your events is where races are won or lost. Most swimmers waste it entirely.

Multi-day meets: how to stay sharp until your final race

Most swimmers peak early on and fade by day three. Here's the nutrition plan that keeps you sharp to the final day of racing.

Warm-up to blocks: how to nail your final fuelling window

You nailed breakfast. But what happens between brekkie and the blocks could undo all of it.