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Fuel food

Nutrition coach Laura Agar Wilson shares five quick, healthy snack ideas and a tasty smoothie recipe.

Greek yoghurt is high in protein, so perfect for helping those muscles to repair and rebuild after a swim.


Pears are a brilliant food for before and after a swim. They provide potassium for electrolyte balance and help to replenish your energy stores. And they contain more soluble fibre than apples, so support a healthy gut and energy balance.


Dates are a great pre-workout snack as they are high in natural sugars, which will give you extra energy. They are also easy to digest, so shouldn’t feel heavy in your tummy before a swim.


Plain porridge oats are a wholegrain high in healthy, slow-release carbohydrates to keep your energy levels up.


Almond butter is not only delicious, but is ideal for post-swim snacks as almonds are a good source of protein and healthy fats that will support your muscle toning and keep you feeling full and satisfied. Try it on oat cakes.

This delicious, filling drink includes several of our fuel foods as well as potassium-rich banana for the ideal post-swim snack.
Makes 1 serving


• ½ a banana
• 1 handful of fresh or frozen berries
• 2 heaped tablespoons of oats
• ¼ cup of Greek yoghurt
• 1 tbsp. almond butter
• 1/2 cup of water to blend


Add all ingredients to a blender and blitz until smooth. Serve immediately.


Laura Agar Wilson is a health & nutrition coach. Read her blog at wholeheartedlyhealthy.com