RDY Nutrition

RDY Nutrition Tania MS, RD | Sports Nutrition For Aquatic Sports
Swim & Aquatic Dietitian 🏊🏼‍♀️🤽🏼‍♀️🌊
Nutrition For Aquatic Athletes
Swim |Water Polo |Synchro |Diving

07/16/2026

Most swimmers think the workout ends when they get out of the pool 🏊🏼‍♀️

It doesn’t 👀

In fact, what you do during the next 30–60 minutes has a bigger impact on how you feel at tomorrow’s practice than those last few laps.

⚠️If you’re always exhausted, sore, hungry an hour later, or feel like every practice starts with an empty tank… this might be why.

💪🏽Your muscles are primed to replace glycogen and repair damage after training, but that window doesn’t stay open forever.

A simple recovery snack with carbohydrates + protein can help you:
🏊 Recover faster
💪 Support muscle repair
⚡ Refill energy stores
📈 Show up stronger for your next session

You don’t need anything fancy. Even something as simple as chocolate milk, Greek yogurt with fruit, or a turkey sandwich can make a noticeable difference.

Try it after your next practice and let me know if you notice a difference.

Most swim meets aren’t lost because of training... they’re lost because of what happens between races.As a sports dietit...
07/03/2026

Most swim meets aren’t lost because of training... they’re lost because of what happens between races.

As a sports dietitian, one of the biggest mistakes I see isn’t what swimmers eat during a race … it’s everything leading up to it.

Meet days are long. Warm ups get delayed. Finals run late. Before you know it, your swimmer has gone hours without eating or drinking enough.

A little planning can go a long way

Here are the 5 simple nutrition tips every swim parent should know before packing their meet bag from keeping energy up throughout the day to helping your swimmer recover after their final event.

Whether your swimmer is racing their first meet or chasing a personal best, these small habits can make a big difference.

📌 Save this post before your next swim meet and share it with another swim partner 🏊🏼‍♀️

I had the opportunity to speak with swim coaches from around the world about nutrition 🏊Thanks to MySwimPro and MySwimPr...
07/03/2026

I had the opportunity to speak with swim coaches from around the world about nutrition 🏊

Thanks to MySwimPro and MySwimPro University for inviting me to be a Guest Professor!

We talked about practical nutrition strategies coaches can use to support their swimmers…from fueling and hydration to meet day nutrition, recovery, and supplements.

Really enjoyed all of the questions and discussion.

Thanks again for having me💙

06/25/2026

⚠️They treat nutrition like it’s optional …

You can have the perfect training plan, but if you’re under fueling, your body simply doesn’t have the energy to perform or recover well.

I’m a registered dietitian with a master’s degree in nutrition, and I specialize in helping swimmers and aquatic athletes fuel for performance 💙

Here are 3 things I recommend to almost every swimmer I work with 1:1

🥯 Before practice (30–60 min): Have a quick source of carbs like a banana, applesauce, toast with jam, or a granola bar.

💧 During longer or intense sessions: Sip fluids throughout practice. If you’re training hard for 60–90+ minutes, a sports drink can help replace carbohydrates and electrolytes.

🥛 After practice (within 30–60 min): Aim for both carbs and protein. Think chocolate milk, Greek yogurt with fruit, or a turkey sandwich.

These aren’t complicated strategies but they’re some of the biggest game changers I see for improving energy, recovery, and consistency in the pool.

📌Save this for before your next practice, and send it to a teammate who’s always saying they’re “just tired.”👀

Recovery doesn’t end when you get out of the pool 🏊‍♂️it starts with what you eat nextMany masters swimmers finish an ea...
06/25/2026

Recovery doesn’t end when you get out of the pool 🏊‍♂️it starts with what you eat next

Many masters swimmers finish an early morning practice, grab a coffee, and head straight into their day. While coffee can absolutely be part of your morning, it isn’t enough to support recovery after training.

Strategic fueling after practice helps:
🥯 Replenish the energy you used during your swim
💪 Support muscle repair and recovery
💧 Replace fluids lost during training
⚡ Help you feel stronger and more energized for your next workout

The good news? Recovery doesn’t have to be complicated. A balanced breakfast with carbohydrates, protein, colorful fruits or vegetables, and fluids can go a long way toward helping you recover and perform your best.

If you’re a masters swimmer struggling with recovery, low energy, or you’re unsure how to fuel, comment “READY” below and I’ll send you the link to book a free discovery call.

06/23/2026

A (half) day in my life as a sports dietitian + outpatient dietitian 💪🏽👩‍⚕️

Spent part of my weekend talking sports nutrition with parents and teen athletes. Love getting opportunities like this and being able to combine both sides of what I do 💙

Water polo parents…. You know tournament days can last many hours but if your athlete is living off snacks and whatever ...
06/16/2026

Water polo parents…. You know tournament days can last many hours but if your athlete is living off snacks and whatever they can find between games, their energy is going to drop as the day goes on.

A little planning can make a huge difference.

Here are 5 things I recommend packing for an all day water polo tournament:
💧 Hydration essentials
🍌 Quick carbohydrate snacks
💪 Protein rich foods
🍽️ A mini meal
🥛 A recovery snack

As a sports dietitian working with aquatic athletes, I often see athletes struggle late in the day, not because they’re out of shape, but because they’re underfueled.

Save this post before your next tournament 📌

06/15/2026

Artistic swimmers, if you’re crashing halfway through your routine, it may be what you eat … or what you don’t eat 👀

One of the biggest mistakes I see is going into practice under fueled!

Your muscles rely on carbohydrates for quick energy, and even a small carb rich snack about 30 minutes before practice can make a huge difference in how you feel in the water.

Try one of the snacks below:

🍌 Banana
🧃 Applesauce pouch
🧃 Juice
🍫Granola Bar
🥨 Pretzels
🍓 Fruit snacks

🏊‍♀️ As a sports dietitian specializing in aquatic athletes, I help artistic swimmers, swimmers, divers, and water polo players fuel for better performance and recovery.

👇 Try adding a snack before practice and let me know in the comments how it goes 😊

06/13/2026

Quick breakfast option for my aquatic athletes… Elevated bagels 🥯

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