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Marli McIntire | Nutrition for Swimmers

@marli.lap

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🏆 Helping competitive swimmers fuel smarter, train stronger, & drop time.
📲Make the most out of all the time you spend at the pool.

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One of the most common questions I get is: “What should I eat before practice?” 🏊

The answer isn’t the same for every swimmer. It depends on:
 👉How long until practice 👉The type of workout 👉How hungry you are 👉What you have available

That’s exactly why I built LAP SwimFuel Pro - to take the guesswork out of swim nutrition.

Whether you’re a swimmer trying to fuel your best or a parent trying to keep up with a busy schedule, you can get personalized fueling guidance in seconds.

✨ Plus, you can try the free swim fuel tools through the link in my bio. #lifestylingathleticperformance #competitiveswimming #swimfuel #swimparents taken in Nashville, Tennessee by @marli.lap

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2 months ago

Use your timeline to plan your meet day.

Fuel up well to make the most out of all the time you spend at the pool 🩵

Try the LAP SwimFuel Pro app for free. Links are on homepage or DM “LAP”

#lifestylingathleticperformance #swimmeet #swimmeetlife #raceday #timeline taken in Cary, North Carolina by @marli.lap

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4 months ago

Fuel up well to make the most out of all the time you spend at the pool! 🩵 taken in Nashville, Tennessee by @marli.lap

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a year ago

🙌🙌Happy Monday! Let’s do this. taken in Brentwood Tennesee by @marli.lap

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3 days ago

A tech suit can’t make up for an under-fueled meet day.

Swim families invest an incredible amount of time, energy and money to help their swimmers improve:
Extra practices. Private lessons. Strength training.
Supplements.  Tech suits. The latest goggles.
The list goes on and on.

But swimmers still need enough energy and fluids available when it’s time to race.
You need a familiar plan and definitely don’t wait until you are hungry and thirsty.

Before warm-ups: Choose a familiar, carbohydrate-rich meal or snack that sits well.

During the meet: Use the time between races to guide what comes next-fluids, a quick carbohydrate source, a more substantial snack or a small meal.

After racing: Replace energy, include carbs and protein and rehydrate so recovery can begin.

Practice the plan at practice and early meets before the important championship meets.

Pack variety and foods your swimmer will actually eat. LAP SwimFuel Pro builds a Meet Plan around your swimmer’s actual warm-up and race schedule, with guidance for what to eat and when throughout the meet.

DM “LAP” for link.

Save this for your next meet 🩵#swimming #lifestylingathleticperformance #swimmomlife #swimparents #nutritionforswimmers taken in Louisville, KY by @marli.lap

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5 days ago

I spent YEARS packing snacks, filling the bottles, checking schedules and making sure everyone had exactly what they needed.

At the time, it felt easier to just do it myself and that’s what swim moms do, right?!? I wanted to streamline everything and provide extra time for sleep and studies.

Looking back, I wish I had handed some of that responsibility over sooner.

Eventually our swimmers have to figure out:

What should I eat before practice? When do I need to eat it? What should I pack for a meet? What do I need after training? How do I fit all of this around school, lifting, doubles and everything else?

These are skills and just like swimming, they get better with practice.

This doesn’t mean handing an 8-year-old a grocery list and saying “good luck.”

Start with choices. Then packing. Then planning. Then more responsibility as they get older.

The goal isn’t for them to make the “perfect” nutrition choice every time. It’s to raise athletes who know how to fuel themselves when you’re no longer standing there beside them.

Save this and maybe let your swimmer pack tomorrow’s practice snack.

What age did your swimmer start packing their own fuel? taken in Ocala, Florida by @marli.lap

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11 days ago

NOT FANCY. CONSISTENT.
A beetroot shot, pre-workout or new supplement may sound more exciting than eating breakfast every morning, but no supplement can replace consistently meeting your body’s basic needs.

Before looking for the next performance boost, ask yourself:
🍛Am I eating three substantial meals and enough snacks? 🍞 Am I getting carbohydrates before training? 🥛 Am I eating something after practice to support recovery? 💧 Am I hydrating consistently throughout the day, every day?

Supplements may have a place in specific situations, but they can’t make up for skipped meals, inadequate carbohydrates or inconsistent recovery fuel.

LAP SwimFuel Pro helps swimmers put these basics around their actual training schedule because simple things work when they happen consistently.

Send this to a swimmer searching for the next quick fix. taken in Ocala, Florida by @marli.lap

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17 days ago

The supplement aisle can wait.
Which BASICS do you “accidentally“ forget most often? taken in Brentwood Tennesee by @marli.lap

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14 days ago

Early swim meet tomorrow? Don’t wait until warm-ups to start fueling.

For 8:30 AM warm-ups and 10:00 AM racing, a simple plan could look like this:

🥯 6:00–6:30 AM: Breakfast Choose familiar foods with plenty of carbohydrates, plus some protein: a bagel with eggs and a banana, oatmeal with yogurt and berries, or toast with peanut butter and fruit.

🍌 7:45–8:00 AM: Optional top-off snack If your swimmer needs it, try applesauce, a banana, pretzels, dry cereal or half a bagel.

💧 During warm-ups: Sip fluids-don’t arrive at the first race already behind on hydration.

⚡ After warm-ups and between races: Use small, easy-to-digest carbohydrates when the turnaround is short. With a longer break, choose something more substantial.

The exact amount depends on the swimmer, their appetite and how much time they have. But the goal stays the same: arrive fueled, top off as needed and stick with familiar foods.

Save this for your next morning meet and send it to a swim parent setting an early alarm tonight. 🏊‍♀️

#lifestylingathleticperformance #swimmom #swimteam #swimmeet #swimparents taken in Huntsville, Alabama by @marli.lap

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20 days ago

🥣Swim Mom Soup Recipe

Creamy Chicken Tortellini Soup
Ingredients: • 1 tbsp olive oil • 1 small onion, diced • 2–3 carrots, sliced • 2 celery stalks, sliced • 3 cloves garlic, minced • 6 cups chicken broth • 2 cups cooked shredded chicken • 1 package cheese tortellini • 1 tsp Italian seasoning • Salt + pepper to taste • 2 big handfuls spinach • 1 cup half-and-half • ½ cup grated Parmesan

➡️Sauté the onion, carrots and celery in olive oil until softened. Add garlic and cook for another minute.
➡️Pour in the chicken broth, add the chicken and Italian seasoning, and bring to a simmer.
➡️Add the tortellini and cook according to the package directions.
➡️Turn the heat down and stir in the spinach, half-and-half and Parmesan until everything is warm and creamy.

Serve it with crusty bread, fruit or a simple salad and you’ve got an easy post-practice dinner that actually fills up hungry swimmers.

SAVE this one for the first cold night after practice and share with your swim people. 🩵 taken in Brentwood Tennesee by @marli.lap

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9 days ago

A rest day doesn’t mean your body suddenly stops needing fuel. Your swimmer is still repairing muscle, replenishing energy stores and preparing for the next practice.

Swimmers still need regular meals with carbohydrates, protein, color and enough total food still matter even when today’s activity is lighter.

And if they’re hungry? They don’t need to earn permission to eat.
Rest is part of training. Fueling is certainly part of training and recovery.

Save this for your swimmer’s next rest day.
#lifestylingathleticperformance #restdays #swimlife #swimmergirl #swimmerproblems taken in Nashville, Tennessee by @marli.lap

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24 days ago

Early-morning practice is hard enough! Figuring out what to eat shouldn’t be a guessing game.

Many swimmers skip pre-practice fuel because:
⏰ It feels too early to eat 😴 They’re rushing out the door 🤢 They worry food will upset their stomach 🤷 They don’t know what makes sense that early

Recent swimmer-specific research highlighted a common problem: even elite collegiate swimmers were frequently missing carbohydrate before their first training session.

There isn’t one perfect early-practice breakfast. It depends on when practice starts, the duration, intensity, and how much time the swimmer has for digestion.

That’s why I created Today’s Fuel Plan inside the LAP SwimFuel Pro App.

You can add your actual practice time (or meet warm-up and event times) and get practical guidance for what to eat, when to eat and how to recover. All of this is built around your real schedule.

Less guessing. More purposeful fueling. 🏊

Build today’s plan through the link in my bio.

#lifestylingathleticperformance #swimmom #swimteam #swimmeet #swimming taken in Nashville, Tennessee by @marli.lap

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25 days ago