Preparing for Jetty Swim - Training & Nutrition Tips

Regardless of the distance you’re swimming, proper nutrition and a bit of training can make your Jetty Swim experience more enjoyable.

In 2024 we have partnered with Swimming Women and HealthWay Fuel to Go Play to help you get from zero to finish line hero.   

NUTRITION

Good nutrition is like the secret sauce for athletes, of any ability. It’s not just about eating; it’s about fueling up right for better workouts, quicker recovery, and staying healthy.

To perform at your best you’ll need a combination of carbohydrates, protein, healthy fats and water to stay fuelled and hydrated.  

Here’s our top tips thanks Healthway and Fuel to Go Play.  They have also provided this great guide to help swimmers fuel for day,  and have recipes and other resources available at www.fueltogo.com.au

BEFORE EXERCISE

Fuel up before exercise with

  • Cereal with milk or bircher muesli
  • Eggs on toast
  • Fruit salad
  • Pikelets with fruit and yoghurt.
  • egg and spinach wrap
  • cheesy baked beans on toast
  • Milk based drinks
  • Yoghurt 
  • Porridge

During exercise

Keep your tank topped up with fruit and stay hydrated by sipping on water.

As a swimmer, you usually don’t notice that you’re sweating, which means you may not realize you’re getting dehydrated.

You need to replenish your fluids and the best way to do that is with water! 

 

HEALTHY SNACK IDEAS

AFTER EXERCISE 

Remember the 4 R’s of Recovery

  • Refuel with carbohydrates
  • Repair with protein
  • Revitalise with fruit and veg
  • Rehydrate with water

 

Training Tips from Swimming Women

Swimming Women is a beloved southwest institution fostering a ‘no pressure’ environment for women (and men!) to have fun, improve swimming, and get fit.

Founder, coach and head mermaid, Charlotte O’Beirne, grew up swimming in the UK and has completed two (20km) Rottnest Channel solos swims and an additional eight Rotto swims in a duo or team. She has also completed the Busselton Jetty Swim several times and even won her female age group.

Charlotte’s dedication and love for swimming is infectious and in the lead up to our 2024 event she’ll be sharing her training tips. Stay tuned!

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