RDY Nutrition

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04/30/2026

Aquatic sports dietitian here 👋Allow me to re-introduce myself ☺️ and if we haven’t met yet drop a hello in the comments, would love to get to know you 💙

04/28/2026

Chocolate raspberry protein overnight oats 🍫🍓🥣
One of my favorite easy prep breakfasts for swimmers , water polo players and all aquatic athletes.

Here’s why I recommend this combo:

🥣 Oats → steady carbs for energy and glycogen support
💪 Protein powder → helps muscle repair + recovery
🌱 Chia seeds → omega-3s + fiber for fullness and hydration support
🥛 Milk → extra protein, calcium, and electrolytes
🍫 Cacao powder → antioxidants that support recovery
🍓 Raspberries → fiber + vitamin C + more antioxidants
✨ Chocolate chips → because fueling should also taste good

Balanced carbs + protein + micronutrients = a strong start to the day

If you’re an aquatic athlete and not sure how to build meals like this comment RDY and I’ll share how 🏊‍♀️🤽🏽💦

04/25/2026

Artistic swimmers aren’t just “dancers in the water.” 👀

They’re holding their breath, performing explosive lifts, training for hours each day, and maintaining precise timing and coordination throughout routines. That combination creates unique fueling demands that most athletes underestimate.

When fueling isn’t intentional, performance drops show up as:

🪫 Low energy during routines
⏱ Slower reaction timing and coordination
💪 Poor recovery between practices
😮‍💨 Fatigue before the routine even ends

Artistic swimmers benefit from a nutrition strategy designed specifically for the demands of training in the water, not generic athlete advice.

Because artistic swimmers often need:

🍞 Small, well timed carbohydrates for underwater power and focus
💧 Planned hydration (even when you don’t feel thirsty)
💪 Adequate protein to support shoulders, hips, and lifts
⏰ Strategic fueling between long practices and multiple routines

That’s exactly what I specialize in at RDY Nutrition 🏊‍♀️

If you’re an artistic swimmer (or parent of one) and want to support performance, recovery, and consistency in the water 👉 comment “RDY”

04/24/2026

🤽🏽🤽🏼‍♀️🤽‍♂️Water polo players don’t just need snacks, they need strategic fuel between games!!

Tournament days = repeated sprint efforts, eggbeater legs, contact, and very little recovery time

The right snack can help you:
⚡ restore quick energy
💧 stay hydrated
🧂 replace sodium lost in sweat
💪 keep power through all quarters

Best between-game snack goals:
🍌 easy carbs for fast energy

If your legs feel cooked by the 3rd or 4th quarter, it’s usually a fueling problem not a conditioning problem.

📌Save this for your next tournament weekend

04/21/2026

🏊‍♀️ As a sports dietitian working with aquatic athletes, I finally found time to get back into swimming myself and this is what fueling around practice looked like for me:

🍳 3–4 hours before practice
Started with a full breakfast so I wasn’t getting in the water with low energy

🥭 Quick top off before practice
Had some dried mango for easy carbs about 30 minutes before getting in

💊 Creatine
Taking creatine regularly to support strength and recovery alongside swim + dryland training

💧 Water during and after practice
Yes, you still need hydration even when you’re in the pool

🍽 After practice fuel
Since I was heading home after practice and planning to eat lunch, I didn’t need a recovery snack. Instead, I made a balanced plate with salmon + vegetables + potatoes to support recovery and refuel

If you’re a swimmer (or getting back into training) and not sure what to eat before practice, DM me 💙🏊‍♀️

04/20/2026

Most swimmers bring the wrong snacks to swim meets.

If your next race is only 15–30 minutes away, this is not the time for protein bars, trail mix, or heavy foods.

Your body needs quick carbs that digest fast so you can get back on the blocks with energy, not a stomach ache.

Aim for 15–30 grams of carbs between races like:

🍎 applesauce
🍌 banana
🥨 pretzels
🧃 apple juice
🥭 dried mango
🥞 Honey Stinger waffle
🥤 sports drink
🍍 fruit cup

These help top off energy without slowing you down in the water.

Save this post for your next swim meet 🏊‍♀️

If you’re a swimmer or parent trying to figure out what to pack in a swim bag between events, I help aquatic athletes build race day fueling plans that actually match their schedule.

Comment “RDY” if you’re READY to stop second guessing your swim meet nutrition. 💙

04/09/2026

As a sports dietitian focusing on aquatic sports, in almost every 1:1 consult with my Masters Swimmers, I see these nutrition mistake !

1️⃣💪🏽Not recovering property after swim!
Recovery is your most important nutrition strategy as we age but timing is key! Many Masters Swimmers delay their post swim refuel. Even a small recovery snack within 30–60 minutes can support muscle repair and restore energy.
🔹 Example: 1 banana + 1 cup of Greek yogurt 🍌🥣

2️⃣💧 Skipping hydration:
Being in the pool hides sweat losses, but staying hydrated prevents fatigue, headaches, and improves recovery.
🔹 Example: Post swim, aim for ~ 2 cups of water. Electrolytes may be needed depending on duration🧂💧

3️⃣🍞 Under fueling on carbohydrates:
Many masters swimmers under fuel on carbs, but carbs are your main energy source for training and recovery.
🔹 Example: On heavier swim days, add an extra whole grain bread or sweet potato to your main meals 🥪🍠

When recovery, hydration, and carbs align, you’ll feel stronger, recover faster, and enjoy your swims more!

If you’re a Masters Swimmer and want to swim stronger, recover faster, and feel your best in the pool, COMMENT “RDY” to book your free 1:1 discovery call to find exactly what your swim nutrition might be missing 🩵

03/23/2026

💧Aquatic athletes, recovery nutrition matters more than you think.

Aquatic sports are often high intensity training environments, and some include very high training volume as well, specifically for:
🏊‍♀️ Swimmers
🤽‍♀️ Water polo players
🩱 Artistic swimmers

After practice, your body needs 3 things:
🍞 Carbs → refill energy stores
🥚 Protein → repair muscle
💧 Fluids → replace what was lost in the water

A simple recovery snack within 30 minutes can help improve:

⚡ next day performance
🔁 between session recovery
💪 muscle adaptation
🔋 overall energy levels during the week

Remember that training happens in the water but recovery starts when you get out!!

📌Save this for your next practice!

If you’re tired of second guessing how much you should be eating after practice, comment “RDY” and I’ll help you get started with a FREE 1:1 nutrition discovery call 💙

03/11/2026

Happy Registered Dietitian (RD) Day!!

03/08/2026

Are your legs cooked from eggbeater by the third quarter? 🤽‍♂️🤽🏼‍♀️💦

Why this happens because water polo relies heavily on the glycolytic energy system.

It’s a high intensity sport with sprint transitions, wrestling at center, explosive vertical jumps, and rapid directional changes. These are fueled primarily by stored muscle glycogen.

During tournament play:

🔥 Glycogen drops quickly.
Each burst pulls from limited stores, and after one match levels are already significantly reduced.

⏳ Recovery time is short.
Glycogen resynthesis requires time and adequate carbohydrate intake. Without intentional refueling, stores do not fully rebound before the next game.

💧 Fluid and sodium losses add to the problem.
Yes, you sweat in the pool. Dehydration and electrolyte loss impair neuromuscular firing, power output, and reaction time.

⚡ When glycogen is low:
⚡ Sprint sp*ed declines
📉 Vertical height drops
🔁 Repeat effort suffers
📈 Perceived effort increases
🧠 Decision making slows

Tournament fatigue is not random. It is physiological.

02/12/2026

ATHLETES CAN NOT out train dehydration!!!!!
If your p*e looks like apple juice, you’re already behind on fluids. If it looks like lemonade, you’re in a good spot. But if it’s clear all day, you might be overdoing it and diluting your electrolytes.

For swimmers, water polo players, synchro swimmers especially, hydration affects performance… because dehydration = poor circulation which affects how oxygen, carbs, and electrolytes get delivered to your muscles and brain

That means hydration directly impacts endurance, power, focus, and recovery in and out of the water.

Check your p*e throughout the day and start hydrating with intention. 💧🏊‍♀️

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http://rdynutrition.com/

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