RDY Nutrition

Directions Website

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

10/06/2026

Getting back in the pool has been a completely different experience this time around 🏊‍♀️
I took a big break from swimming to focus on my career and life but now I’m back at it again and this time as a sports dietitian!
There are a few things I do VERY differently now… and the last one might be the biggest lesson of all 👀

Swimmers: which one did you have to learn the hard way? 😂👇
🏊‍♀️ Follow for more sports nutrition for swimmers & aquatic athletes

09/02/2026

Had the opportunity to talk with Buena High Swim & Water Polo about how nutrition can support training, recovery, and competition. 🏊‍♀️🤽‍♂️

We covered practical strategies like:
🍽️ Meal timing around training
🍌 Pre and post practice snacks
🎒 What to pack for meet and game days
⚡ Fueling for sustained energy and performance
💧 Hydration strategies for aquatic athletes

Really enjoyed the questions and conversations with the parents, athletes and coaches.

Always glad to support teams looking to make sports nutrition simple, practical, and applicable to real training and competition.

08/18/2026

Are you getting enough fuel for your practice?

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.

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 🏊🏼‍♀️

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.”👀

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 💙

Address

Los Angeles, CA

Website

http://rdynutrition.com/

Alerts

Be the first to know and let us send you an email when RDY Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.