For our ocean swim participants, as you build toward your goal events and increase your distance in both the pool and the ocean, your nutrition becomes just as important as your training.
As your distances grow, it's critical to ensure you're eating enough to fuel each session - whether at the pool, the beach, or on goal event day. The sooner you begin eating to support your training distances, the better prepared you'll be when your goal event arrives.
Ocean conditions can change from session to session, so start exploring what you can eat before training now - that way you'll already know what your body can handle while in the water.
The right approach will help support
- Endurance
- Muscle preservation
- Joint health
- Hydration
- Digestive comfort
Below are some great tips and ideas from CanToo Coach Sean on how to fuel your body so you feel strong and prepared for each training session, and ready for your goal event. Thank you, Sean!
Key focus areas
When preparing for a swim, keep these nutritional priorities in mind:
- Carbohydrates: Your primary fuel source for a 30–60 minute swim
- Protein: Supports muscle maintenance and recovery
- Healthy fats: Help reduce inflammation
- Electrolytes: Important for hydration and cramp prevention
- Digestibility: Minimising gut discomfort in open water is key
The day before a swim
🎯 Your goals
- Top up glycogen (energy) stores
- Stay well hydrated
- Avoid heavy, spicy or unfamiliar foods
🍴 Dinner guide (the night before)
Aim for a meal that is carbohydrate-focused, low fibre and easy to digest.
Example dinner:
- Grilled salmon or skinless chicken breast
- Steamed white rice or mashed potatoes
- Roasted or steamed carrots, zucchini or pumpkin
- Small bread roll
- Ice cream (for extra calories and because you deserve it!)
✅ Why this works
- Carbohydrates replenish muscle glycogen
- Protein supports muscle repair
- Low fibre reduces gastrointestinal risk
- Omega-3s (from fish) support recovery and reduce inflammation
🚫 What to avoid
- Heavy cream-based sauces
- Excess alcohol
- High-fibre foods (beans, lentils, large salads)
- Fried or spicy meals
The morning of the swim
🎯 Your goals
- Provide easily available energy
- Keep digestion calm
- Maintain hydration
⚖️ Ideal balance
- High carbohydrates
- Moderate protein
- Low fat and fibre
🍞 Breakfast ideas (choose one!)
- Porridge (water or low-fat milk) with honey or banana
- Toast with peanut butter and banana
- Low-fat yoghurt with oats and berries
- Smoothie: banana, oats, protein powder, almond milk
💧 Hydration
- 400-600ml water or electrolytes upon waking
- Sports drink (e.g. electrolyte mix or Gatorade)
- Sip steadily - don't gulp!
30-60 minutes before the swim
🎯 Your goals
- Top up blood glucose
- Avoid stomach discomfort
🍌 Quick fuel ideas
- Half a banana
- Energy gel or chews
- White bread with honey
- Small sports drink
💧 Hydration
- Take small sips only
- Avoid over-drinking right before the start
Post-swim recovery
Within 30-60 minutes, aim to refuel with carbohydrates and protein to kickstart recovery!
🍳 Easy recovery options
- Chocolate milk
- Protein shake and fruit
- Eggs on toast
- Yoghurt with granola
And of course, celebrate your achievement!
Final tip
Nothing new on goal event day!
This means everything you consume on the day of a goal event - your breakfast, snacks or drinks before and during the event - should be foods and products you've already tested in training.
If you haven't tried it in a training session beforehand, event day is not the time to find out how your body reacts. Stick to what you know works, keep your routine familiar, and your gut will thank you!
Want to take part in a CanToo training program? View our available programs here.
