RDY Nutrition

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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. 💧🏊‍♀️

02/09/2026

Swimmers , more laps won’t fix this one thing!!
If your swim feels heavy, tired quickly after a few laps, or inconsistent, it’s often a fueling issue not more practice or laps.

Swimmers burn through glycogen (AKA stored energy) fast with high volume training.
That means carbs matter more than most athletes realize, especially for SWIMMERS!!

Quick fixes most swimmers need:
• Eat carbs before practice (especially early morning sessions)
• Don’t skip post practice carbs + protein within 30–60 min
• Fuel to match volume, not just hunger. You NEED TO BE MORE INTENTIONAL!

More training without proper fuel = lower performance, period.

Follow for swimmer specific fueling 🏊‍♀️

02/08/2026

Swimmers, water polo players, synchro swimmers, divers and really all aquatic sports rely heavily on quick energy, not heavy meals!!

That’s why a 30–60 g carb snacks 30–60 minutes before practice can be a game changer for energy, focus, and endurance in the pool.

Here are a few pre practice snack ideas ~30–60 g carbs:
1 large banana (~30 g)
1 PB&J sandwich (~45–60 g)
1 cup cereal (~30 g)
1 plain bagel (~50–60 g)
1 snack bag or ~20 pretzels (~30 g)
2 dates (~30 g)
¼ cup dried mango (~30 g)
2 fig bars (~40 g)
2 granola bars (~30–40 g)

Focus on carbs before practice, you don’t need a lot of protein, fiber, or fat right before getting in the water. Will be doing more post explaining this so stay tuned!

👉 Save this for later and tag a teammate who needs more energy in practice.

01/31/2026

Do you know what’s the BEST and easiest post workout snack that’s gonna help your recovery? Chocolate milk! It’s got that perfect mix of carbs and protein to refuel and help your muscles recover. The carbs restore energy, and the protein repairs muscle. Drink about 8-16 oz within 30 minutes post workout. Don’t forget to have a full meal in the next hour or sooner.

01/29/2026

POV: you just got out of the pool and you’re STARVING 😩
That post worked hunger is real and it’s actually your body asking for recovery.

Here’s exactly what to do for best recovery ⏱️👇

🕒 Within 15–30 min post workout
➡️ Easy carbs + protein (liquid works great here)
🥛 Chocolate milk on the drive home
• Gives you protein to start the recovery, fast carbs to start refilling glycogen and is easy to digest

🕒 60–90 min post-swim
➡️ Full recovery meal = carbs + protein + starch
Example meal 🍽️
🍚 Rice or potatoes
🐔 Grilled chicken or salmon
🥦 Veggies
🥑 Optional fats (olive oil, avocado)

Why this matters 👇
✔️ Replenishes glycogen
✔️ Supports muscle repair
✔️ Reduces soreness
✔️ Prepares you for your next session

Training happens in the water but remember recovery happens on land 💧

👉 Save this for after practice and send to a teammate who needs it !

01/26/2026

Why is no one talking about the specific nutrition needs of divers?

What divers NEEDS is different!
• Small, easily digestible carbs (fruit, toast, crackers) to support focus and explosive take offs
• Protein spread across the day to protect shoulders, spine, and hips from repetitive impact
• Light pre practice meals to avoid heaviness that affects air timing
• Hydration before and after sessions since thirst is often blunted in the pool
• Strategic snacks between dryland and water when eating windows are short

Diving requires precision in fueling, just like dives!

💧Save this if you’re a diver, coach, or parent.

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http://rdynutrition.com/

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Mary Kay Cocharo, MFT
11500 W. Olympic, Suite 614

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